Sometimes we all fall into a rut or get stuck and look for a rut to shake things up and jump start the gains. And often when this happens, guys start looking for the newest “hot” routine they see in a magazine. But more often than not, the answer lies not in what’s new and cool, but in what’s tried and true. If this is the case for you, you should definitely consider the 5×5 workout. It’s a proven, easily adaptable routine that’s great for both beginners and advanced trainers.

The basics of 5×5 are pretty simple: five reps and five sets of each exercise. You have a 90-second rest between sets and a three-minute rest between exercises if your goal is strength or a 90-second rest between exercises if your goal is size. You can also choose something in the middle – the choice is yours and entirely depends on what you hope to achieve.

Due to its intensity, powerlifters often use the 5×5 program for gains in both size and strength. It’s also an ideal training regimen for someone who has been lifting more reps for a while before starting a serious weightlifting program.

The basic 5×5 program can be performed as a split or full body routine. You can do a full body workout 2-3 times a week or you can alternate upper body one day and lower body the next or any other combination you like. Regardless of what you decide, you can maximize your results by focusing on compound exercises, which use multiple muscle groups, rather than isolation exercises that only target a single muscle.

To get the most out of 5×5, you should use the maximum weight you can lift. When you can do 5 sets of 5 with that weight, increase the weight by 5-10% until you can do 5 sets of 5 again, and so on. You can also increase the intensity by shortening the rest periods between sets and exercises.

Here are some sample routines (note: because the 5×5 program is intense, always make sure you do several warm-up sets before starting). Remember that the 5×5 routine is very adaptable, so think of combinations that work for you. However, in any case, keep your training to a maximum of one hour.

Full Body Workout:

This is a great full-body exercise that you can do three times a week:

Monday: bench press, incline row, squats, and deadlifts;

Wednesday: Dips, chin-ups, deadlifts, and hanging leg raises (only 2 sets of 5 reps for leg raises);

Friday: incline bench press, front squat, glute/hamstring raise; renegade rowing (with dumbbells or kettlebells) and saxon side bends;
Split Routines:

Here are a couple of good 5×5 split routines to get you started:

Split one:

Monday/Thursday: Bench Press, Incline Row, Barbell Curls, and Triceps Curls;

Wednesday/Friday: barbell squats, glute/hamstring kickback, seated calf raises, hanging leg raises;

Split Two: This is an advanced 6 days a week routine (Alternate A/B):

Monday/Thursday (chest/back): A) Incline bench press, wide-grip pull-ups (palms facing you), weighted rope crunches; B) Chest dips, one arm dumbbell rows, weighted lying leg raises;

Tuesday/Friday (shoulders/arms): A) Stand Up Row; close grip bench press, preacher curl; B) Rear deltoid rows, tricep curls, incline hammer curls;

Wednesday/Saturday (legs): A) Squats, lying leg curls, calf raises; B) Leg press, stiff leg deadlift, calf press;

One of the things I love about the 5×5 is that it’s very customizable to meet your particular lifting goals. Since 5×5 has been around for so long, it’s easy to find plenty of proven routines for just about anyone: beginners, powerlifters, high-intensity trainers, and more. Because of its intensity, whether you’re doing a full-body workout, a split routine, or another modified version of the program, you should do the 5×5 program in a 12-week cycle. Work hard for 12 weeks and at the end of the cycle take a week or two out of the gym to give your body a chance to recover.

Particularly when it comes to bodybuilding, the answers to what we seek are not necessarily found by looking for the latest and greatest, but by looking back, learning from the wisdom and experience of the greats who have come before us. If you’re looking to make gains in both size and strength, and think you’re up for the challenge, then you might want to give the 5×5 workout a try, you won’t be disappointed.