5 x 5 Strength Training
Created in 1950 by bodybuilder Reg Park, The 5 x 5 strength method is simple but effective. It was adapted by Medhi in 1999 and became a popular training method to progressively build strength.
This strength programme predominantly focuses on 5 Compound Movements such as
Squat
Deadlift
Bench Press
Shoulder Press
Bent over row
The programme is split into Workout A and Workout B carried out 3 x per week. as a general guide this is usually a Monday, Wednesday and Friday
WEEK 1
​Monday - Workout A | Wednesday - Workout B | Friday - Workout A |
Squats | Squats | Squats |
Bench Press | Shoulder Press | Bench Press |
Deadlift | Bent Over Row | Deadlift |
WEEK 2
Monday - Workout B | Wednesday - Workout A | Friday - Workout B |
Squats | Squats | Squats |
Shoulder Press | Bench Press | Shoulder Press |
Deadlift | Bent Over Row | Deadlift |
The programme has 5 sets of 5 reps on each exercise, starting very light and adding 2.5kg to every new training day. For example if you are squatting 20 kg on Monday you will squat 22.5 on Wednesday and 25kg on Friday.
Use our interactive training App to follow and track your progress on the 5 X 5 Strength programme