The 5x5 workout program is a time-tested approach for building both strength and muscle mass through compound exercises performed in sets of five reps for five sets.

5x5 workouts typically alternate between two main training days:

Workout A:

• Back Squats (5x5)
• Bench Press (5x5)
• Barbell Rows (5x5)

Workout B:

• Front Squats (5x5)
• Overhead Press (5x5)
• Deadlifts (5x5)

For optimal results, follow these guidelines:

Starting Weight:

• Begin with 65% of your one-rep max
• Increase weight by 5-10 pounds weekly
• Focus on perfect form and completing all reps
• Avoid training to failure

Program Duration:

• Minimum 4 weeks commitment
• Continue for another 4 weeks if still progressing
• Train 3 times per week with rest days between

Nutrition Requirements:

• Maintain a slight caloric surplus
• Consume 1 gram of protein per pound of bodyweight
• Focus on proper pre and post-workout nutrition
• Expect some weight gain along with strength gains

Best Suited For:

• Intermediate lifters with proper form
• Those focused on strength gains
• Lifters who can commit to consistent training
• Individuals eating sufficient calories

The 5x5 program delivers consistent results when following three key principles: proper form, progressive overload, and adequate recovery. While initially designed for strength, it effectively builds muscle mass when combined with proper nutrition.

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