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.
1) Squat 5×5
2) Bench 5×5
3) Row 5×5
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…