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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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UNIT 2 392 SOUTH ROAD, RICHMOND SA 5033

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BUILT FOR WAR – Phase 1

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 – Legs (squat)
Day 2 –  Chest & Back
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Day 6 – Legs (deadlift)
Day 7 – Off
Repeat.

Anatomy - Chest & Back

A1 TOP HALF RANGE, 45* 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 EXT ROT 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 EXT ROT 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