Best 5 Day Strength Program

Free 5 Day Strength Class Training Program Template

It’s not complicated, and it’s been around for decades! We use it because it works, and put our spin on it by implementing more effective warm-ups, and adding odd object and bodybuilding training to support the barbell work.

Here we go: This is based on the Texas Method, if you want to read more about that, check out Mark Rippetoe’s book “Practical Programming for Strength Training”.

Mondays and Tuesday’s are High Rep Days for Squat and Press, and Friday and Saturday are Low Rep Heavy Weight Days. Wednesday’s workout depends on what you are training for. If you are a field sport athlete, we do cleans, track work, or sprints. If you are someone trying to be stronger, jacked, and healthy, we do odd object training or low level conditioning. If you are busy, we take a rest day.

Monday: Squat 5 sets of 5

Tuesday: Press 5 sets of 5

Wednesday: Optional Day

Thursday: Rest

Friday: Squat 5 Rep Max

Saturday: Press 5 Rep Max

Sunday: Rest Day

Each week, we track the 5x5 weight for squat and press, and the 5RM weight for squat and bench, then add 5lbs to both every week. So if you do 100lbs for 5x5 for squat and press, and 120lbs for 5RM squat and press, then week two you would do 105lbs and 125lbs.

The goal would be to run this progression until you are no longer able to add weight each week, which for some can last anywhere from 8 weeks to several years. The key is to not get greedy. Even when you feel like you can add 10-20lbs instead of 5, just add 5. The quicker you run out of room to progress, the sooner you’ll hit a plateau and have to change something.

Want to learn how to implement warm ups, accessory work, and odd object training like we do in the gym? Either come by for a FREE WORKOUT or sign up for our online program! The program is only $25/month and includes done for you warm up’s, strength work, and accessory work to make sure you get bigger, faster, and stronger! Click HERE to sign up!