Lift · 48 min

5×5 A

Five sets of five on the squat, the bench press and the barbell row.

• 48 minutes
• Regular
• Barbell, Bench, Rack

Customise copies this workout to the Bench, where every move and number is yours to change.

Three barbell lifts, five sets of five reps each, the same weight for every set. When all 25 reps of a lift go up with good form, add 2.5 kg next time. Alternate with 5×5 B.

Kit

Barbell, Bench, Rack

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Arm Circles30 s
   • Hip Hinge Drill8 reps
   • Bodyweight Squat10 reps

2. Barbell Back Squat5 rounds

   Z4 Work
   • Barbell Back Squat5 reps · Two lighter warm-up sets first, then your working weight

3. Barbell Bench Press5 rounds

   Z4 Work
   • Barbell Bench Press5 reps

4. Underhand Barbell Row5 rounds

   Z4 Work
   • Underhand Barbell Row5 reps

5. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.