{"id":2196,"date":"2021-03-11T17:27:03","date_gmt":"2021-03-11T16:27:03","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=2196"},"modified":"2025-05-22T15:38:17","modified_gmt":"2025-05-22T13:38:17","slug":"5x5-workout","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/5x5-workout\/","title":{"rendered":"5×5 Program: Schedule, Exercises, Progression & Expert Tips"},"content":{"rendered":"\n

What is the 5×5 Workout Program?<\/h2>\n\n\n\n

The 5×5 workout program is perhaps the simplest and most straightforward approach to building muscle and strength. With the classic version of this program, you get to perform five barbell movements: the squat, deadlift, bench press<\/a>, overhead press, and bent-over row. The exercises are divided into two unique workouts, A and B.<\/p>\n\n\n

\n

5×5 A<\/strong><\/p>\n

Squat – 5 sets x 5 reps
\nBench – 5 sets x 5 reps
\nBent-Over Row – 5 sets x 5 reps<\/p>\n

5×5 B<\/strong><\/p>\n

Squat – 5 sets x 5 reps
\nOverhead Press – 5 sets x 5 reps
\nDeadlift – 5 sets x 5 reps
\n<\/div><\/div>\n\n\n\n

These workouts are usually alternated in each workout session, so if you work out 3 times per week, your weekly schedules would look something like the following.<\/p>\n\n\n\n

Week 1<\/strong>
Monday – Workout A
Tuesday – Off 
Wednesday – Workout B
Thursday – Off
Friday – Workout A
Saturday & Sunday – Off<\/p>\n\n\n\n

Week 2<\/strong>
Monday – Workout B
Tuesday – Off 
Wednesday – Workout A
Thursday – Off
Friday – Workout B
Saturday & Sunday – Off<\/p>\n\n\n\n

The principle behind this type of training is as simple as it gets: Perform five sets with your working weight of five reps of each exercise. That means, first, do some warm-up sets<\/a>, making your way up to your working weight, and then throughout the 5 sets, do 5 reps at that working weight. <\/p>\n\n\n\n

If you complete your sets without experiencing a breakdown in technique, add 5 lbs\/2.5 kg the next time you work out. For example, if you squat 225 lbs for five sets of five on Monday, start with 230 lbs on Wednesday.<\/p>\n\n\n\n

Of course, as with any type of progression, it\u2019s essential to remain objective with your performance. Before adding more weight to the bar, make sure you\u2019re lifting the current weight with good form. If you\u2019re struggling to maintain proper technique or have to reach failure on every set, it\u2019s best to continue with the current weight for a while before attempting to lift more (1<\/a>).<\/p>\n\n\n\n

Use the Hevy app<\/a> to log your 5×5 workouts and track your performance<\/a> on each lift. The app displays important data like the amount of weight you lift and the number of reps you do on individual graphs.<\/p>\n\n\n\n\n\n

Also, keep in mind that this program is relatively demanding. Every workout has squats, so assuming you work out three times per week, you will squat three times per week. It\u2019s best to start with a lighter weight – around 50% of your 1 RM and slowly work it up over the weeks.<\/p>\n\n\n\n

The 5×5 Workout Plan<\/h2>\n\n\n\n

Now that we know what the 5×5 program entails, let\u2019s design a plan. This program will have two unique workouts (A and B), you will train three days per week, and you will alternate between the two workouts. Meaning that you will complete one cycle every two weeks. <\/em><\/p>\n\n\n\n

Here is how it would look:<\/p>\n\n\n\n

Week 1<\/strong>
Monday – Workout A
Tuesday – Off 
Wednesday – Workout B
Thursday – Off
Friday – Workout A
Saturday & Sunday – Off<\/p>\n\n\n\n

Week 2<\/strong>
Monday – Workout B
Tuesday – Off 
Wednesday – Workout A
Thursday – Off
Friday – Workout B
Saturday & Sunday – Off<\/p>\n\n\n\n

Here are the two workouts:<\/p>\n\n\n\n

Workout A<\/strong>
Back Squat – 5 sets x 5 reps
Barbell Bench Press – 5 sets x 5 reps
Bent Over Row – 5 sets x 5 reps<\/p>\n\n\n\n

Workout B<\/strong>
Back Squat – 5 sets x 5 reps
Barbell Overhead Press – 5 sets x 5 reps
Deadlift – 5 sets x 5 reps<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Picking Your Working Weights<\/h2>\n\n\n\n

As you\u2019re just getting started with the 5×5 workout program, you should ease into it. Depending on how you\u2019ve been training so far, easing into this can vary in length and magnitude. In general, we recommend starting more conservatively and building from there. <\/p>\n\n\n\n

\"deadlift<\/figure>\n\n\n\n

For example, if you have a good idea of your 1RM on the core lifts, start with around 50% of your 1RM. For instance, if your best bench press is 230 lbs, start your working sets with approximately 115 lbs. This achieves two things:<\/p>\n\n\n\n

First, it helps you get accustomed to the program and frequency. Second, it allows you to gain momentum and get a good feel for progression. Instead of plateauing after a couple of weeks because your starting weights were too heavy, you get to increase the weight over several weeks. This is great for motivation and morale.<\/p>\n\n\n\n

Check out our PR workouts article<\/a> to learn more about testing your 1RM, when you should do it, and how to select the appropriate weight.<\/p>\n\n\n\n

Warming Up Properly<\/h2>\n\n\n\n

Besides the mandatory warm-up routine you would do before every workout, we recommend doing some basic warm-up sets for each exercise. <\/p>\n\n\n\n

Generally, it\u2019s best to start with an empty barbell and make modest increases in weight until you reach your working weight. Warming up properly will help boost longevity and allow you to train more effectively long term (5<\/a>).<\/p>\n\n\n\n

Hevy has a warm-up set calculator<\/a> that allows you to program the number of sets and the percentages of your working weight. Once configured, add your sets to any exercise so you don’t waste time while<\/em> documenting everything you do at the gym.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Rest Between Sets<\/h2>\n\n\n\n

The primary objective of recovering between sets is to allow your muscles to rest temporarily to gather enough strength to do your repetitions as designed in the workout. This will depend on the individual, but general recommendations suggest resting anywhere from two to five minutes between sets with heavier weights.<\/p>\n\n\n\n

\"man<\/figure>\n\n\n\n

When in doubt, rest a bit more rather than less. This is linked to superior muscle gain over time and allows you to perform better on each set (6<\/a>). <\/p>\n\n\n\n

You can rest intuitively if you’re experienced and can accurately decide when to do the next set. However, using a timer<\/a> might be better, especially when you mostly do sets of five and need to take longer breaks.<\/p>\n\n\n\n

Progression With 5×5 Workout<\/h2>\n\n\n\n

The 5×5 program is simple to understand and follow. Of course, this doesn\u2019t make it easy<\/em>. As we discussed above, this program employs a linear progression model. This means you use the same structure in each workout and only increase the weight when you get, that\u2019s right, five<\/em> reps<\/em> across five<\/em> sets<\/em>.<\/span><\/p>\n\n\n\n

For instance, if you start bench pressing with 135 pounds and you get 5, 5, 5, 5, and 4<\/em>, you stick to that weight until you cover the progression requirements. In contrast, if you get your five reps on all sets and even do more on some sets, then you have a green light to move up.<\/p>\n\n\n\n

In general, adding 2.5kg (5 lbs) to the bar is a good idea. For example, if you get five reps across five sets on the bench press with 135 pounds, train with 140 pounds next time.<\/p>\n\n\n\n

Most folks recommend adding 5kg (10 lbs) on the deadlift, but you should always use your best judgment when adding more weight. For example, if you get 5×5 with 300 pounds, you can try 310 pounds the next time. If that feels too heavy, there is no shame in adding only 5 pounds and going for 5×5 with 305.<\/p>\n\n\n\n

\"weights<\/figure>\n\n\n\n

Regarding the overhead press and bent-over row, you can make even smaller increases of around 1kg (2lbs). The reason is that progress happens more slowly on these exercises, and adding too much weight can quickly ruin your technique. It\u2019s better to take it slow and progress linearly for longer.<\/p>\n\n\n\n

Okay, but how good is this way of progress? Well, research certainly supports it. In one recent study, researchers found that linear periodization allowed older adults with sarcopenia (muscle atrophy) to build more strength and muscle (13<\/a>). They also had to do less work to achieve this effect.<\/p>\n\n\n\n

A systematic review and meta-analysis compared linear periodization to DUP and found them similar for muscle hypertrophy (14<\/a>). <\/p>\n\n\n\n

With consistency and hard work, linear programming can be a simple and fantastic way for folks to get stronger and build muscle.<\/p>\n\n\n\n

The Three Most Significant Benefits of the 5×5 Workout Program<\/h2>\n\n\n\n

1. It Allows For a High Training Frequency<\/h3>\n\n\n\n

According to research, training our muscles twice per week is superior for hypertrophy than once (3<\/a>). Despite its moderate training volume, the 5×5 program offers an optimal frequency, which is great for those who want to build muscle besides strength.<\/p>\n\n\n\n

Although the classic program has you do just five exercises, each trains a range of muscle groups. Together, they provide an adequate stimulus to the major muscle groups in your body and offer a simple approach to building muscle. Plus, because each movement is done with a barbell, the overloading potential is fantastic, and you get to create significant mechanical tension, which is a crucial factor for muscle hypertrophy (4<\/a>).<\/p>\n\n\n\n

Other workout programs that also offer great training frequency are the push\/pull\/legs (PPL) plan<\/a> or an upper\/lower plan<\/a>.<\/p>\n\n\n\n

2. It Helps You Develop Neuromuscular Efficiency<\/h3>\n\n\n\n

Neuromuscular efficiency<\/a> refers to your ability to recruit more muscle fibers to produce force. Peak efficiency is specific to the tasks, but it also benefits other activities. <\/p>\n\n\n\n

For example, the more you back squat, the better you will recruit your muscles for that specific task. This isn\u2019t to say that back squatting can\u2019t benefit your performance on other movements, such as the front squat.<\/p>\n\n\n\n

The 5×5 workout program is great for neuromuscular efficiency because it allows you to work through specific movement patterns multiple times per week (2<\/a>). For example, you get to squat three times per week, which allows you to improve your ability to recruit motor units for that specific movement pattern.<\/p>\n\n\n\n

As a result, you can see steady improvements in squat performance without necessarily gaining muscle mass.<\/p>\n\n\n\n

3. It\u2019s Simple (And Has a Clear Objective)<\/h3>\n\n\n\n

Let\u2019s face it, training programs come in all shapes and sizes, and some are incredibly complicated. The beauty of the 5×5 workout program is that you have clear training objectives and following the workouts is simple. Progressing is also straightforward, and you rarely have to wonder about any aspect of your training.<\/p>\n\n\n\n

Download the Hevy app<\/a> and navigate to the library<\/a> to access the 5×5 program. Import it to your profile and log the workouts anytime for free<\/em>.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

The Main 5×5 Exercises<\/h2>\n\n\n\n

Squat<\/h3>\n\n\n\n

The squat is one of the most natural and practical exercises you can do to strengthen and develop your lower body<\/a> musculature (7<\/a>). Specifically, the squat emphasizes your quadriceps – the primary knee extensors. Besides that, squats also train your posterior chain (hamstrings, glutes, back), abdominal muscles, shoulders, and arms.<\/p>\n\n\n\n

The primary muscle group in the squat is the quadriceps, but other muscle groups work to keep the barbell\u2019s position, help you maintain a rigid structure, and stay balanced throughout each repetition.<\/p>\n\n\n\n

In the context of the 5×5 program, the squat is vital because it works great in combination with the other exercises (which we\u2019ll look at next) and allows you to achieve complete muscular development. <\/p>\n\n\n\n

Speaking of that, we recommend that you go with front squats or high-bar back squats for the 5×5 workout program (8<\/a>). The reason is that both of these exercises work well with a high training frequency, and your risks of developing aches or overtraining yourself are much smaller.<\/p>\n\n\n\n

In contrast, low-back back squats can lead to elbow and shoulder pain for some individuals when performed too frequently.<\/p>\n\n\n\n

As far as technique goes, make sure that each repetition is of high quality. Squat as low as you comfortably can and ensure your heels never lift off the floor. As you\u2019re ready to squat up, push through your heels.<\/p>\n\n\n\n

Bench Press<\/h3>\n\n\n\n

The bench press<\/a> – a classic exercise and one that every gym bro & gal on the planet does with religious dedication. It\u2019s an exercise that lives up to its reputation and delivers impressive benefits when done correctly and intelligently.<\/em> <\/p>\n\n\n\n

What\u2019s the first question people ask when you tell them you lift weights? That\u2019s right: \u201cHow much do ya bench, bro?\u201d<\/p>\n\n\n\n

But what makes this exercise so valuable? Most notably, the bench press<\/a> is one of the best chest-building activities out there (9<\/a>). It targets the chest muscles well, the overloading potential is fantastic, and learning how to do it correctly doesn\u2019t take a tremendous amount of time or effort. <\/p>\n\n\n\n

Plus, its mobility requirements are low, and most average people can get good at it. The chest is one of the most important muscle groups for women and also one of the most neglected, we’ve written about this in another article, chest exercises for women<\/a>.<\/p>\n\n\n\n

In the context of the 5×5 program, the bench press<\/a> is even more valuable. It is your primary (and only) horizontal pressing exercise that develops your chest, shoulders, and triceps. It helps complete the 5×5 workout program in a way that optimizes your physical development and strength.<\/p>\n\n\n\n

As a relatively simple exercise, many people jump to the bench press and load the barbell up. It\u2019s important to be mindful of a few crucial things:<\/p>\n\n\n\n

  1. Learn how to use leg drive correctly. This will make a massive difference in your stability and power output.<\/li>
  2. Keep your elbows relatively tucked in. Avoid flaring them out, as that puts your shoulders in a compromised position.<\/li>
  3. Learn how to keep your shoulders back and down. Like the previous point, this will also help keep your shoulders in a safe, healthy, and strong position for pressing.<\/li><\/ol>\n\n\n\n

    Hevy’s exercise library<\/a> includes the five 5×5 exercises, along with 400+ other movements for all the major muscle groups. Each exercise has step-by-step instructions and a demo animation to help you learn proper form and important cues, even at the gym. Download the app<\/a> and start logging your 5×5 workouts.<\/p>\n\n\n\n

    Barbell Bent Over Row<\/h3>\n\n\n\n
    1. The classic bent-over row where you bend forward and keep the barbell off the floor at all times.<\/li>
    2. The Pendlay row where you bend forward a bit more and rest the barbell on the floor between repetitions.<\/li><\/ol>\n\n\n\n

      Both variations work great, and it\u2019s worth experimenting to see which one works better for you. What matters most is that you feel the exercise well, it doesn\u2019t put any strain on your lower back, and it activates your back muscles properly. So long as you cover these criteria, you can pick whichever version you prefer.<\/p>\n\n\n\n

      In the context of the 5×5 program, the barbell row is one of two back-building exercises. It works great for building your pulling muscles – lats, rhomboids, trapezius, rear deltoids, and biceps. Thanks to that, it also benefits your deadlift performance and allows you to make more predictable progress.<\/p>\n\n\n\n

      To do this exercise effectively, what matters most is that you perform each repetition with a good range of motion and avoid momentum. Sure, adding speed to the mix can help you train with heavier weights. But that often comes at the expense of optimal muscle activation, which defeats the exercise’s whole purpose.<\/p>\n\n\n\n

      In general, you won\u2019t gain as much strength on the barbell row when compared to other exercises, so it\u2019s important to be mindful of your technique at all times and realize that small improvements add up.<\/p>\n\n\n\n

      Deadlift<\/h3>\n\n\n\n

      Volumes have been written about this fantastic exercise. Similar to the squat, deadlifts are a whole-body<\/a> exercise that helps strengthen and develop a range of muscle groups in the body (11<\/a>). What\u2019s even more impressive about deadlifts, is that they improve intramuscular coordination and have many sport-specific applications.<\/p>\n\n\n\n

      Your legs, glutes, hips, and back must work together to help you lift the barbell off the floor and to the top position. Also, your abdominal muscles contribute to spinal stability, your arms help keep the barbell on the right track, and your hands work hard to grasp the weight.<\/p>\n\n\n\n

      Thanks to this, deadlifts allow us to train with heavier weights and make more predictable strength progress. It\u2019s not uncommon for serious trainees to develop a deadlift in the 300, 400, and even 500-pound range over time.<\/p>\n\n\n\n

      In the context of the 5×5 program, the deadlift serves an essential purpose to help train your posterior chain and improve leg strength. When done consistently, it helps develop a wide range of muscle groups and improves your performance on the other exercises, primarily the squat and barbell row.<\/p>\n\n\n\n

      What\u2019s even better about the deadlift is that you can pick from different variations, depending on your preferences and anatomy. For example, if you find conventional deadlifts to be awkward, you can instead go for sumo (12<\/a>).<\/p>\n\n\n\n

      What matters most is that you always practice good technique. The deadlift can improve us, but we need to respect it and do each repetition with good form. Most notably, aim to keep your back in a neutral position. If your back tends to round, the issue could relate to poor mobility, using too much weight, or not bracing correctly.<\/p>\n\n\n\n

      Overhead Press<\/h3>\n\n\n\n

      Despite what some say, the overhead press is a full-body<\/a> compound exercise that trains your shoulders and a range of other muscles (13<\/a>). Your shoulders, upper chest, and triceps do most of the work, while your core musculature helps keep you stable.<\/p>\n\n\n\n

      Because of its biomechanics, the overhead press develops your pushing strength, improves your balance, and teaches you how to brace more effectively.<\/p>\n\n\n\n

      Unlike some exercises where cheating helps folks lift heavier weights, the overhead press is a humbling movement. To press heavy weights above your head, you need to be strong, and there is no way around it. Sure, you can use some leg drive and momentum to help yourself. But if you don\u2019t have a solid foundation, you won\u2019t find yourself making good progress in the long run.<\/p>\n\n\n\n

      In the context of compound training, the overhead press is among the most challenging movements because you can\u2019t press that much weight, and progress happens more slowly. This can feel a bit disheartening at times, but you need to accept it as fact and give it everything you\u2019ve got.<\/p>\n\n\n\n

      The overhead press is an excellent addition to the 5×5 workout program precisely because it allows you to develop your pushing strength in a different plane – vertically. Doing so benefits your bench press and helps further develop your chest, shoulders, and triceps.<\/p>\n\n\n\n

      What matters most is that you perform each repetition with good form and a full range of motion. Lift the barbell and lower it in a controlled fashion, avoid using momentum, and avoid dropping the bar from the top position.<\/p>\n\n\n\n

      On a similar note, be more conservative with your loading and progression. Add more weight to the barbell only when you\u2019re confident that your technique is excellent and you\u2019re ready for a heavier load.<\/p>\n\n\n\n

      Rest Days During the 5×5 Workout Plan<\/h2>\n\n\n\n

      In general, the 5×5 program is quite flexible because you only have to train three days per week. For instance, you can follow the classic outline of Monday, Wednesday, and Friday. Alternatively, you can train on Tuesdays, Thursdays, and Saturdays. Both options will work equally well, and it mostly depends on your preferences and availability.<\/p>\n\n\n\n

      \"\"<\/figure>\n\n\n\n

      You should always leave at least a day of recovery in between sessions to prevent a drop in performance. If you do your workouts in a row, you\u2019ll run into issues. For example, your legs will be fatigued from squatting, and you won\u2019t be able to perform well the next day. Similarly, your shoulders, chest, and triceps will also be tired.<\/p>\n\n\n\n

      Training is vital for causing a stimulus. But your recovery is what then allows that stimulus to turn into an adaptation (15<\/a>). If you don\u2019t give yourself enough time to recover between workouts, the program won\u2019t be useful because you won\u2019t perform at your best.<\/p>\n\n\n\n

      Adapting the 5×5 Workout to Your Goals<\/h2>\n\n\n\n

      Another great thing about the 5×5 program is that you can adapt it to your goals. In other words, even if strength isn\u2019t your single and most important goal, you can take the principles of 5×5 and create a more versatile program.<\/p>\n\n\n\n

      For instance, you might want to include more assistance work for the individual muscle groups in your body. In doing so, you\u2019ll be able to do more volume and hopefully cause greater hypertrophy (16<\/a>). <\/p>\n\n\n\n

      The bench, squat, deadlift, bent-over row, and overhead press will deliver significant results. But adding assistance work can help you achieve even better results, provided you recover well, and your nutrition is on point.<\/p>\n\n\n\n

      Here are some exercise ideas:<\/p>\n\n\n\n