Few programs are as mythical in the strength training world as the 5×5 system. It was the cornerstone of Reg Park’s training (Arnold’s idol), but it was first popularised by Bill Starr.
There are tons of variants.
5×5: The Basics
While there are several 5×5 set/rep systems, most true 5×5 systems originate from Bill Starr’s approach. Here is our variation:
5×5 system has you using 80-85% of your 1RM on the bar. If you can bench 100 kg’s for one rep, then set the bar weight to 80-85 kg’s.
- 5 sets of 5 reps
- 2-4 big lifts per workout (squat, deadlift, chin-up variations, dip and bench press)
- Training the same 2-4 big lifts 4 days a week
- we have add 1-2 minor assistance exercises to the workout for 1-3 sets of 10, e.g., back extensions, calves raises and external rotations.
Day 1 – Chest & Back
Day 2 – Legs (deadlift)
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Day 6 – Legs (squat)
Day 7 – Off
Repeat
Anatomy - Chest & Back
A1 TOP HALF RANGE, 45º INCLINE PRESSES IN RACK
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 22X0 | 120 |
| 2 | 5 | 5 | 22X0 | 120 |
| 3 | 5 | 5 | 22X0 | 120 |
| 4 | 5 | 5 | 22X0 | 120 |
A2 PULL-UP, WIDE GRIP, OVERHAND (Band is optional)
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 3011 | 120 |
| 2 | 5 | 5 | 3011 | 120 |
| 3 | 5 | 5 | 3011 | 120 |
| 4 | 5 | 5 | 3011 | 120 |
B1 BENCH PRESS, W/ BARBELL, FLAT
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 4010 | 90 |
| 2 | 5 | 5-7 | 4010 | 90 |
| 3 | 5 | 5-7 | 4010 | 90 |
| 4 | 5 | 5-7 | 4010 | 90 |
B2 CHIN-UP, NEUTRAL GRIP (Band is optional)
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 3011 | 90 |
| 2 | 5 | 5-7 | 3011 | 90 |
| 3 | 5 | 5-7 | 3011 | 90 |
| 4 | 5 | 5-7 | 3011 | 90 |
C EXTERNAL ROTATION W/DB, SEATED, ELBOW AT 90º, ARM TO THE SIDE
| Week | Sets | Reps | Tempo | Rest |
| 1 | 4 | 10-12 | 2011 | 60 |
| 2 | 4 | 10-12 | 2011 | 60 |
| 3 | 4 | 10-12 | 2011 | 60 |
| 4 | 4 | 10-12 | 2011 | 60 |
Anatomy - Legs: Glutes, hamstrings & calves
A1 Deadlift Std BB on Floor Clean Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 40X0 | 120 |
| 2 | 5 | 5 | 40X0 | 120 |
| 3 | 5 | 5 | 40X0 | 120 |
| 4 | 5 | 5 | 40X0 | 120 |
A2 LEG CURLS, PRONE, FEET OUTWARD
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 40X0 | 120 |
| 2 | 5 | 5 | 40X0 | 120 |
| 3 | 5 | 5 | 40X0 | 120 |
| 4 | 5 | 5 | 40X0 | 120 |
B1 STEP-UP DUMBBELLS
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 2110 | 90 |
| 2 | 5 | 5-7 | 2110 | 90 |
| 3 | 5 | 5-7 | 2110 | 90 |
| 4 | 5 | 5-7 | 2110 | 90 |
B2 PARALLEL BB BACK EXTENSION
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 2110 | 90 |
| 2 | 5 | 5-7 | 2110 | 90 |
| 3 | 5 | 5-7 | 2110 | 90 |
| 4 | 5 | 5-7 | 2110 | 90 |
C SEATED CALF RAISES, MEDIUM STANCE, FEET NEUTRAL
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 2110 | 90 |
| 2 | 5 | 5-7 | 2110 | 90 |
| 3 | 5 | 5-7 | 2110 | 90 |
| 4 | 5 | 5-7 | 2110 | 90 |
Anatomy - Arms & Shoulders
A1 SEATED DUMBBELL CURLS, SUPINATING
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 4020 | 120 |
| 2 | 5 | 5 | 4020 | 120 |
| 3 | 5 | 5 | 4020 | 120 |
| 4 | 5 | 5 | 4020 | 120 |
A2 PARALLELL DIPS, V-BAR
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 4020 | 120 |
| 2 | 5 | 5 | 4020 | 120 |
| 3 | 5 | 5 | 4020 | 120 |
| 4 | 5 | 5 | 4020 | 120 |
B1 PREACHER EZ BAR CURLS, REVERSE GRIP
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 4020 | 120 |
| 2 | 5 | 5-7 | 4020 | 120 |
| 3 | 5 | 5-7 | 4020 | 120 |
| 4 | 5 | 5-7 | 4020 | 120 |
B2 LYING EZ BAR TRICEPS EXTENSION
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 4020 | 120 |
| 2 | 5 | 5-7 | 4020 | 120 |
| 3 | 5 | 5-7 | 4020 | 120 |
| 4 | 5 | 5-7 | 4020 | 120 |
C EXTERNAL ROTATION W/DB, SEATED, ELBOW AT 90º, ARM TO THE SIDE
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 4020 | 120 |
| 2 | 5 | 5 | 4020 | 120 |
| 3 | 5 | 5 | 4020 | 120 |
| 4 | 5 | 5 | 4020 | 120 |
ANATOMY - QUADRICEPS & CALVES
A1 CYCLIST SQUAT, NARROW STANCE, HIGH HEELS ELEVATION
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 4020 | 120 |
| 2 | 5 | 5 | 4020 | 120 |
| 3 | 5 | 5 | 4020 | 120 |
| 4 | 5 | 5 | 4020 | 120 |
A2 LEG CURLS, PRONE, POLIQUIN STYLE
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5 | 4020 | 120 |
| 2 | 5 | 5 | 4020 | 120 |
| 3 | 5 | 5 | 4020 | 120 |
| 4 | 5 | 5 | 4020 | 120 |
B1 FRONT SQUAT, MEDIUM STANCE, LOW HEELS ELEVATION
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 4020 | 120 |
| 2 | 5 | 5-7 | 4020 | 120 |
| 3 | 5 | 5-7 | 4020 | 120 |
| 4 | 5 | 5-7 | 4020 | 120 |
B2 LEG CURL ONE LEG, FOOT INWARD
| Week | Sets | Reps | Tempo | Rest |
| 1 | 5 | 5-7 | 4020 | 120 |
| 2 | 5 | 5-7 | 4020 | 120 |
| 3 | 5 | 5-7 | 4020 | 120 |
| 4 | 5 | 5-7 | 4020 | 120 |
C STANDING MACHINE CALF RAISES, MEDIUM STANCE, FEET NEUTRAL
| Week | Sets | Reps | Tempo | Rest |
| 1 | 2 | 12-15 | 2010 | 60 |
| 2 | 2 | 12-15 | 2010 | 60 |
| 3 | 2 | 12-15 | 2010 | 60 |
| 4 | 2 | 12-15 | 2010 | 60 |