5×5 workout

If you’re looking for strength gains, you can’t go past the 5×5 program. This 3 day a week 5×5 program can produce an increase in muscle mass and strength so long as you are eating enough calories. There is also some higher-rep accessory work that will help facilitate strength in the main movements.

Each exercise is rotated so that one of the three is performed with maximal loads once per week while the other exercises are performed using sub maximal intensity. Essentially, this means there is a heavy day, a medium day and a light day for each exercise during training the week.