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5 Strength Training and Barbell Programs – How to Get Seriously Strong and Pack on Muscle

This extensive guide will help you pack on muscle and size, get stronger and program strength cycles into your own training. Which one will you try?

5×5 BY REG PARK

Who does it work for?

Beginners to intermediate. It is the next logical step after Starting Strength.

Very easy strength training program to follow but can be taxing both mentally and physically if followed for a prolonged period. Concentrated Sessions can least two hours or longer.

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We all start as rookies, even the top pros

© RX'd Photography

HOW DOES IT WORK?

5×5 includes two progressively heavier warm-up sets and three sets at the same weight

When you can complete the last 3×5 at a given weight, increase the weight on all five sets 5-10 pounds. Test for one-rep max at the end of each phase of the strength training program.

PHASE ONE

 Train three days per week for three months

  • 45-degree back extension 3×10
  • Back squat 5×5
  • Bench press 5×5
  • Deadlift 5×5

Rest 3-5 minutes between the last 3 sets of each exercise.

PHASE TWO

Train three days per week for three months.

  • 45-degree back extension 3-4×10
  • Front squat 5×5
  • Back squat 5×5
  • Bench press 5×5
  • Standing barbell shoulder press 5×5
  • High pull 5×5
  • Deadlift 5×5
  • Standing barbell calf raise 5×25

Rest 2 minutes between sets.

PHASE THREE

Train three days per week for three months.

  • 45-degree back extension 4×10
  • Front squat 5×5
  • Back squat 5×5
  • Standing barbell shoulder press 5×5
  • Bench press 5×5
  • Bent-over barbell row 5×5
  • Deadlift 5×3
  • Behind-the-neck press or one-arm dumbbell press 5×5
  • Barbell curl 5×5
  • Lying triceps extension 5×8
  • Standing barbell calf raise 5×25

Rest 2 minutes between sets.

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By Simon