Application
5x5 is for those who need a new workout routine to keep things interesting. For those who stopped making gains from the SS or 3x8 progression. For those who need to simplified their exercise selection, progression, and programming and already know how to properly perform all major lifts. Those those with at least 6 months of consistent weight training experience.
5x5 is NOT for those who don't know what the h*ll they're doing at the gym. Not for those who likes to just wing it everytime they workout. Not for those who enjoy 20 or higher reps for every exercise movements they do (for the pump!). Not for people that likes to play with bosu balls, wobble boards, and pink dildos because they want to be more functional. Not for those who prefer flopping from stations to stations for muscle confusion but never lift anything heavy or wants to be stronger. If you don't know what a RDL or a 1 rep max stands for, get this book first and do what it says.
Determine Your 5RM
5 x 5 means five sets of five reps for all your max fives.
To determine your max five (5RM), click here
So for example, if your squat is currently at 200lb right now for 10 reps and you don't know what your 5rep max and 1rep max are. Go to the site, enter 200lb for 10reps, it will spit back your 1rm.
which is 248 (or 250 for simplicity).
Then go to the chart link below. Find 250 on the very left column for all 1RMs.
Across that row shows what your estimated 4RM & 6RM are 175 & 200lb. So 5RM would probably be around 190lb. Let's just go with that.
Progression
Basically, now you walk up to the squat rack and perform 5 reps of 190lb across all 5 sets.
190 x 5, rest
190 x 5, rest
190 x 5, rest
190 x 5, rest
190 x 5, eat.
5 sets of 5 rep is 25 total reps. That the total work volume you're aiming for.
Once you can squat (or bench, rows, pull, chins, press, dead) to 25 total reps at 190lbs, you increase the weight by 5% (9.5lbs).
So next time what you'll do (or attempt to do) is add 9.5lb (or 10lbs to keep it simple) to the bar, which brings you to 200lb and perform that 5x5.
Surely your rep will drop to something like
200 x 5, rest
200 x 5, rest
200 x 3, rest
200 x 1, rest
200 x 1, fall over.
but you get the idea. So your goal for the next few workouts is to up those reps to 5 across all 5 sets. Once you can reach 5 x 5 again, add more weights!
5x5 can be hellish and it's not something you can do 3x a week for 2 years straight but it's something you should experiment with couple times a year with all your major lifts. Especially when your routine starts to get dull or you're not making any gains following other progressions.
Exercises Selection and Schedule
Examples of 5x5 for a week's workout:
If you lift 5x/week
Monday: Bench Press
Tuesday: Pull up or Cleans
Wednesday: Deadlift
Thursday: Rest
Friday Miliary Press
Saturday: Squat
Sunday: Zumba... just kidding.
or if you train 3x/week
Monday: Press 5x5 & Dips 3x8 (push day)
Tuesday: rest
Wednesday: Row 5x5 & Pull Up 3x8 (pull day)
Thursday: rest
Saturday: Deadlift OR Squat 5x5 & leg press (leg day) plus calf raises or couple hill sprints or whatever. you can alternate the dead and squat weekly.
Sunday: rest
Tips
1. Get 2 warm up sets before attempting the 5x5. Warm up with the bar first then another at 50% of your 5RM. Keep both under 5reps.
2. Do not put deadlift & squat on the same day. Don't ever do this even if you're not following the 5x5 progression.
3. This model works best with compound movements.
4. Rest at least 1min between sets but no more than 3min.
5. If you're on your 3rd set and you think you can push up to 7 or 8reps, DON'T! Follow the program! It's 5x5, save your effort for the next 2 sets. If you're that confident, let it show through your total 25reps across the 5sets. If you hit that, great, add more weight next time.
6. On your 4th or 5th set with weights above your head (like press or overhead squat), get a spotter.
7. I wouldn't recommend doing 5x5 for two major lifts in the same workout, either unless you can only train 2x/week or less (with plenty recovery time).
Ex: Dips 5x5 follow by military press 5x5... not a good idea. Or front squat 5x5 plus cleans... that's just asking for injuries. If you want to do 5x5 on chins then 5x5 with curls (a small isolation movement) that's ok too, but why curls when you can do heavier chins?
Keep it simple, 1 major lift per workout, 5x5, give it all you got, then rest and repeat.
The only variable you're messin' with here is your rep volume (25reps total). That's it.
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