My Current Workout: 5×5

I currently squat and bench about 100lbs, press and row about 75 lbs, and can successfully deadlift 135lbs. So naturally guys are coming up to me in the gym all the time, asking me what’s my secret to such massive gains. Well now, for a limited time only, I am giving away my secrets for FREE.

There’s a good chance you have already heard about the 5×5 workout. It’s a really popular workout for people at any fitness level. This workout is great for me right now because it’s relatively simple, and the workouts are short (45 minutes an hour at most). Most importantly it’s a full body routine that doesn’t require 4-5 days a week at the gym. Best of all it includes all the major compound lifts.

The 5×5 workout involves alternating just 2 lift days, for 3 days a week. You do each exercise for 5 sets with 5 reps each set. Except for deadlifts,which you will only do 1 set of 5 reps.

Workout A:
1) Squat  5×5
2) Bench 5×5
3) Row 5×5

Workout B:
1) Squat 5×5
2) Shoulder Press 5×5
3) Deadlift 1×5

That’s all there is to it. Alternate each workout every other day, 3 days a week. So for example if you workout Monday, Wednesday, Friday your routine would go A, B, A one week and then B, A, B, the next. For a much more detailed description read this.


I just started working out seriously again a month ago. I am doing this workout now and using the 5×5 app to track my progress (highly recommend this, just search 5×5 in the app store and it’s the first result and the app is by Strong-lifts). I started with really light weight and have been adding 5lbs to each workout. After another month I’ll post updates, and will post monthly after that as well.

A little advice, if you are starting this program with your girlfriend I recommend starting at least 5-10lbs heavier then her on all of your lifts. If you don’t you will suffer constant reminders from both her and your gym buddies that you lift like a 5’5 girl. Not that I am speaking from personal experience or anything…


There are 70 comments left Go To Comment

  1. ปั้มไลค์ /

    Like!! Great article post.Really thank you! Really Cool.

  2. oprolevorter /

    Magnificent items from you, man. I have take note your stuff prior to and you’re simply too fantastic. I actually like what you have got here, really like what you are saying and the way wherein you are saying it. You make it enjoyable and you continue to take care of to stay it sensible. I can not wait to read far more from you. This is really a wonderful web site.

  3. Get Social Signals /

    omylcqtok dxjel mkejpsn wexm zqdeustbxejsqdh

  4. comprar viagra /

    Se ve a menudo que las parejas que no hablan de este tema tienen más dificultades y la recuperación suele tomar más tiempo.

  5. comprar cialis /

    Se excita la venganza al ver la erección que te produce la idea de otra invasión creíste tener el mundo a tus pies y lloras tu derrota lamiéndote Recuerda lo que aquí un día perdiste yo soy el árbol de la noche triste sé que tu llanto servirá tarde o temprano para no esclavizar jamás a un ser humano Sé que tu llanto servirá tarde o temprano Llora un quetzal y al tiempo rugen lo ríos y el viento a un colibrí ordena ¡vete a buscar! La disfunción eréctil o impotencia es la incapacidad repetida de lograr o mantener una erección lo suficientemente firme como para tener una relación sexual. Si se comprueba que la condición es precisamente a causa de una cirugía, la solución sería tener otra para corregirla. Comprar cialis sin receta

  6. ทิชชู่แอลกอฮอล์ /

    I like the valuable information you provide in your articles.

  7. เบอร์สวยมงคล /

    Hi there, after reading this amazing paragraph i am as well delighted to share my knowledge here with friends.

  8. SMS /

    bookmarked!!, I like your blog!

  9. ปั้มไลค์ /

    Like!! I blog quite often and I genuinely thank you for your information. The article has truly peaked my interest.

  10. best website hosting /

    These are genuinely wonderful ideas in on the topic of blogging.
    You have touched some nice things here.
    Any way keep up wrinting.

  11. web hosting services /

    Good post. I learn something new and challenging on blogs
    I stumbleupon every day. It’s always helpful to read content
    from other writers and practice a little something from their sites.

  12. adreamoftrains web hosting services /

    I am curious to find out what blog platform you’re working
    with? I’m experiencing some small security issues
    with my latest website and I’d like to find something more risk-free.
    Do you have any solutions? adreamoftrains web hosting company

  13. web hosting providers /

    It’s remarkable for me to have a web page, which is beneficial in support of my experience.
    thanks admin

  14. best web hosting /

    Howdy, I do believe your web site could possibly
    be having web browser compatibility issues. When I look at your web site
    in Safari, it looks fine but when opening in I.E., it has some overlapping
    issues. I just wanted to give you a quick heads up!

    Other than that, fantastic blog!

  15. Pingback: plaquenil 10 mg /

  16. zovre lioptor /

    I like this weblog so much, saved to favorites. “I don’t care what is written about me so long as it isn’t true.” by Dorothy Parker.

  17. Pingback: order zithromax over the counter /

  18. zortilonrel /

    Hey very nice site!! Guy .. Excellent .. Wonderful .. I’ll bookmark your site and take the feeds also?KI am happy to find numerous helpful information here within the submit, we need work out more strategies in this regard, thank you for sharing. . . . . .

  19. Pingback: how much is a cialis prescription with no insurance /

  20. Pingback: ivermectin tablets uk /

  21. Pingback: prices of viagra at walmart /

  22. Pingback: hydroxy-chloroquine /

  23. Pingback: buy clomiphene online /

  24. Pingback: how much is viagra at walmart /

  25. Pingback: 20mg cialis daily /

  26. Pingback: harley quinn sex games /

  27. Pingback: azithromycin side effects /

  28. wordpress tutorial 2022 /

    Hi there just wanted to give you a quick heads up. The words in your content seem to be running off the screen in Ie. I’m not sure if this is a formatting issue or something to do with internet browser compatibility but I thought I’d post to let you know. The design and style look great though! Hope you get the problem resolved soon. Kudos

  29. Pingback: tadalafil price comparison /

  30. Pingback: cialis generico /

  31. Pingback: mobic medication classification /

  32. Pingback: discount cialis 5mg /

  33. Pingback: cephalexin spectrum /

  34. Pingback: azithromycin allergies /

  35. Pingback: azithromycin 250mg /

  36. Pingback: augmentin 375mg /

  37. Pingback: azithromycin 250m /

  38. Pingback: celebrex platelet effect /

  39. /

    Asking questions are actually good thing
    if you are not understanding anything completely,
    but this article provides fastidious understanding yet.

  40. 에볼루션카지노 /

    무더위가 기승하는 7월 에볼루션카지노 에서 탈출하세요

  41. Pingback: sildenafil /

  42. Pingback: viagra /

  43. Pingback: sildenafil citrate /

  44. Pingback: revatio /

  45. Pingback: viagra generic /

  46. Dyesync /
  47. vesmeemo /

    where to buy generic stromectol paypal payment no prescription <a href="buy stromectol online without prescription – stromectolcrx “>generic stromectol canadian pharmacy no prescription stromectol dosage for strongyloides

  48. Unoppy /

    can you buy ivermectin over the counter in nz how to buy stromectol supreme suppliers without prescription will ivomec kill worms in dogs

  49. enromia /

    how to use ivermectin for dogs where can i purchase ivermectin in south africa stromectol 3 mg tablets

  50. exoxia /

    orlistat before after puedo tomar alcohol con orlistat xenical orlistat roche prospecto

  51. zoritoler imol /

    Terrific paintings! This is the kind of info that are supposed to be shared around the web. Shame on Google for now not positioning this submit higher! Come on over and talk over with my site . Thank you =)

  52. Pingback: canadian pharmacy coupon code /

  53. Pingback: save on pharmacy /

  54. Pingback: ciprofloxacin mail online /

  55. Pingback: impotence pills /

  56. Pingback: best canadian online pharmacies /

  57. Pingback: free dating sites for men /

  58. Pingback: dating sites free no registration /

  59. Pingback: united healthcare over the counter essentials /

  60. Pingback: generic zithromax over the counter /

  61. Pingback: stromectol cost /

  62. gate io /

    Superbe article qui donne plein d’idées pour des séjours en Europe !Bonjour Rachel,Merci beaucoup pour votre bel article,Je pars bientôt pour 2 mois seule en indonésie dont 2 semaines à Java, est-ce que la sécurité est bien au rendez vous ?Votre itinéraire vient parfaitement compléter le mien, ainsi pourriez vous me communiquer le nom de votre Guest House pour visiter Kawah ijen et bromo ?Merci beaucoup !!Marion

  63. Pingback: where to get generic avodart for sale /

  64. Pingback: men’s ed pills /

  65. Pingback: buy viagra without rx /

  66. Pingback: buy cheap generic viagra online /

  67. Pingback: how does cialis work /

Leave a Reply