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    5x5 Workout Program

    Uploaded by

    Jack
    This document outlines a 3-phase muscles mass workout program over 2 years. It includes diet plans with daily calorie and meal recommendations. The workout routines progress from basic to intermediate to advanced over 3 months each, focusing on compound lifts and increasing weights. An equipment purchase plan is suggested to support the advanced routines with items like weight plates, benches, racks, bars and dumbbells.

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    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd

    5x5 Workout Program

    Uploaded by

    Jack
    699 views5 pages
    This document outlines a 3-phase muscles mass workout program over 2 years. It includes diet plans with daily calorie and meal recommendations. The workout routines progress from basic to intermediate to advanced over 3 months each, focusing on compound lifts and increasing weights. An equipment purchase plan is suggested to support the advanced routines with items like weight plates, benches, racks, bars and dumbbells.

    Original Description:

    My original revolving 2 year workout program with included diet suggestion/idea.

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    © © All Rights Reserved

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    This document outlines a 3-phase muscles mass workout program over 2 years. It includes diet plans with daily calorie and meal recommendations. The workout routines progress from basic to intermediate to advanced over 3 months each, focusing on compound lifts and increasing weights. An equipment purchase plan is suggested to support the advanced routines with items like weight plates, benches, racks, bars and dumbbells.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    699 views5 pages

    5x5 Workout Program

    Uploaded by

    Jack
    This document outlines a 3-phase muscles mass workout program over 2 years. It includes diet plans with daily calorie and meal recommendations. The workout routines progress from basic to intermediate to advanced over 3 months each, focusing on compound lifts and increasing weights. An equipment purchase plan is suggested to support the advanced routines with items like weight plates, benches, racks, bars and dumbbells.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Download as txt, pdf, or txt
    of 5
    At a glance
    Powered by AI
    The document outlines different workout routines and programs along with recommended nutrition and equipment purchases.

    The basic 3 month routine focuses on compound lifts like squats, overhead press, deadlifts, bentover rows, and bench press done twice a week.

    The intermediate routine reduces the frequency to one day a week and adds power cleans. The advanced routine alternates between heavy/controlled sessions and light/explosive sessions and is done three times a week.

    MUSCLES MASS WORKOUT PROGRAM

    ------------------------------.........................................
    \\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\
    diet:
    2am= 500 cal, protein bar, juice

    (2 tacos)

    2am-8am=WORK
    8am= 500 cal, water

    (chicken sandwich)

    10am= 500 cal, protein shake, chocolate milk

    (pb&j sandwich or pizza)

    12pm= 500 cal, water


    hinese food)

    (turkey and cheese sandwich or c

    2pm= 500 cal, juice

    (mac & cheese or steak & rice)

    4pm= 500 cal, protein shake, multi vit, vit c

    (caesar salad & pasta)

    5pm-1am=SLEEP
    TOTAL CALORIES: 3000 cal(w/ 150+ protein daily)
    ////////////////////////////////////////////////////
    ............................................
    ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
    '''''''''''''''''''''''''''''''''''''''''''''
    *begin workout immediately after work.
    *stretch & warm up before & after every workout.
    *add 5 pounds every workout.
    *explode up 1 second, controlled on the way down 2-3 seconds.
    *1 min rest between reps, 2 min rest between exercises.
    *workout should be less than one hour.
    *end with one set to failure of pushups right before hot shower.
    ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
    ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
    ------------------------------------------------BASIC 3 MONTH ROUTINE & MAINTENANCE(Fall)
    ------------------------------------------------tues & sat:
    squats
    5x5
    overhead press 3x5
    deadlift
    1x5
    bentover rows 3x5
    bench
    5x5
    pullups
    3xF
    ------------------------------------------------;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
    ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
    INTERMEDIATE 3 MONTH ROUTINE(Winter)
    ------------------------------------------------

    mon: REST
    tuesday:
    squats
    overhead press
    power cleans
    pullups

    5x5
    3x5
    5x5
    3xF

    wed: REST
    thu: REST
    fri:
    squats
    deadlift
    bench press
    bentover rows

    5x5
    3x5
    5x5
    3x5

    sat: REST
    sun: REST
    ----------------------------------------------------;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
    ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
    ADVANCED 3 MONTH ROUTINE(Spring)
    ---------------------------------------*Alternate workout A & B every workout day.*
    rest days=
    workout days=

    Monday,
    Tuesday,

    Wednesday,
    Thursday,

    Workout A:

    (Heavy and controlled)

    Squats
    4x6
    Power Cleans
    4x6
    Bench
    4x6
    Bentover Rows 5x5
    Overhead Press 3x5
    Reverse Curls 3x5
    (3xF pushups before shower)

    Workout B:

    (light and explosive)

    Squat
    2x10
    Power Cleans
    2x10
    Bench
    2x10
    Deadlift
    5x5
    Barbell Shrugs 3x5
    Calf Raises
    3x5
    (3xF pullups before shower)
    -----------------------------------------,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
    ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;

    Friday,
    Saturday.

    Sunday.

    after 3 months of advanced routine...


    ------------------------------------PROFESSIONAL 3 MONTH ROUTINE(Summer)
    ------------------------------------mon: back=
    pullups
    deadlift
    bentover rows
    seated rows
    back lat pulldowns

    3xF
    3x8
    3x8
    3x8
    3x8

    tues: rest
    wed: chest, biceps, forearms, and abs=
    bench press
    3x8
    barbell pullovers
    3x8
    reverse barbell curls
    3x8
    barbell wrist curls
    3x8
    hanging leg raises
    3xF
    thu: quads, hamstrings, and calfs=
    squats
    3x8
    barbell lunges
    3x8
    barbell calf raises
    3x8
    leg extensions
    3x8
    leg curls
    3x8
    fri: rest
    sat: delts, traps, triceps, and abs=
    overhead press
    3x8
    barbell shrugs
    3x8
    upright barbell row
    3x8
    barbell tricep extensions
    3x8
    crunches
    3xF
    sun: rest
    --------------------------------------------------------------------------------------------------------------------\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\
    ///////////////////////////////////////////////////////////////////////
    2ND YEAR TRAINING PROGRAM
    --------------------------6 MONTH BULKING ROUTINEtues & sat:
    squats
    5x5
    overhead press 3x5
    deadlift
    3x5
    bentover rows 3x5
    bench
    5x5
    pullups
    3xF
    ____________________________________________\/\/\/\/\/

    -6 MONTH EXPLOSIVE CUTTING ROUTINEtues, thu, & sat every other week:
    burpees
    pullups
    crunches
    1 mile run

    3xF
    3xF
    3xF

    and on sat:
    squat
    5x5
    overhead press 3x8
    deadlift
    2x10
    bench
    4x6
    \\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\
    //////////////////////////////////////////////////////////////////////////
    Equipment to buy around April - May 2013
    (buy in order from www.dumbbellbuddy.com)
    1. Troy USA Sports Standard Olympic Weight Plates Grey - 255LB Set Plus 45lb Ol
    ympic Bar (300lb)
    $368.00 (buy around december 2012)
    2. Body-Solid PowerLift Flat / Incline / Decline Bench
    $345.00 (buy around febuary 2013)
    3. Powertec Power Rack System(w/ lat tower)
    $899.00 (buy at the end of april 2013)
    ...or...
    POWERLINE POWER RACK $379.00 & Plate-Load Lat Attachment $248.00 = $627
    total.
    4. Troy Multi-Exercise Bar
    $58.00 (buy around may - june 2013)
    5. Troy Heavy Duty Single Cable Handle
    $47.00 (buy around may - june 2013)
    6. Tricep Rope
    $35.00 (buy around may - june 2013)
    7. Olympic Dumbbell Handles, 1 Pair
    $99.95
    ================================================================================
    ===== GRAND TOTAL = $1851.95 ======================================
    then 3 months later...
    8. Hexagon Dumbbells 10lb to 40lb Set
    ember-october 2013)

    $429

    (buy around sept

    9. Troy 50 Lb. Hexagon Solid Dumbbells Pair


    mber 2013)

    $225

    (buy around dece

    10. Troy 65 Lb. Hexagon Solid Dumbbells Pair


    uary 2013)

    $288

    (buy around febr

    11. Troy 80 Lb. Hexagon Solid Dumbbells Pair


    l 2013)

    $352

    (buy around apri

    $1859

    (buy around may

    ...or...
    Hexagon Dumbbells 5lb to 75lb Set with Rack
    2013)

    ---------------------------------------------------------------------------------------------------------------------------------------------------------

    OR JUST BUY:
    1. BodyCraft F430 Power Cage without options (Base Cage Only)

    $799.00

    2. Extra Bar Hooks

    $49.95

    3. Lat / Row Attachment

    $400.00

    4. 200lb. Weight Stack Upgrade Kit

    $500.00

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