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Continue to learn more about training routines: Workout Routines Home




















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                        5X5 Training

Overview

Variations of 5 X 5 workout routines have been around for quite a while and Directly Fitness brings you a version of its own that will bring you great results with only 3 training days per week. 

This routine is only recommended for intermediate level weight lifters and should not be taken lightly. This program is quite difficult to follow so only attempt if you think you’re ready for a challenge. 

The program design is based on compound, multi-joint exercises with the ever popular 5 sets and 5 reps routine. These compound exercises are very taxing on the body and therefore ample recovery time and this is key to your success. 

You start off with using minimal weights and have to increase by at least 2.5-5 lbs each week. This will force muscle strength and size. 3 different workouts are to be alternated each day you go to the gym so your body has to keep guessing to the changing stimuli you place on it. 

If you feel like increasing your strength and muscle to the max, read and learn all about the routine that will take you there. 


Principles

Type: Weight Lifting 
	Time: 45 min – 1 hr
Skill Level: Intermediate 
Reps: 5 
	Sets: 5 each exercise
	Rest Period (Between Sets): 1.5 min - 2 min
	Rest Period (Between same muscle groups): At least 48 hrs
	Training Days Per Week: 3 days per week
	Intensity: Moderate-High
	Weight Load: High


Other Principles

1.	You must increase weight 2.5-5 lbs each time you perform the same 
    workout (once a week).

2.	Always use a weight that allows for 5 reps (not 6 and not 4).

3.	Always allow for 48 hours in between workouts.


Why the Directly Fitness 5X5 Workout Works

•	Compound exercises only. These involve the most muscle, build the most 
   muscle, and show the most results.

•	Long recovery times. This allows for maximal strength and muscle building 
   to occur.

•	No fancy or crazy looking exercises. Just simple, tried and true exercises 
   that have been proven to build strength and muscle. 

•	Strength and Muscle Rep Range. The 5 repetition range for each exercise 
   is optimal for both strength and muscle gains. 

•	Builds strength. Not only will this workout bring you a bigger physique, but 
   a stronger one as well. Strength and size are directly 
   proportional so as you get stronger, you will also get bigger. 

•	Increases in weight load. Weekly increases in resistance will lead to 
   forcing your body to continue its path to maximal growth.

•	Daily routine changes. Three different workout patterns keep your body 
   guessing and prevent over training. Workouts A, B, and C are alternated so 
   you keep your body adapting every day. 


Directly Fitness 5X5 Workout Routine

Alternate between workouts A, B, and C each day you go to the gym. So for example, Monday would be workout A, Wednesday would be workout B, and Friday would be workout C. Repeat the next week. 

After 4 weeks, switch the order of the exercises performed within each of the three workouts. This will be enough change to allow for continued progress in strength and growth. Do this every 4 week period for maximal strength and muscle building potential. 

Remember to start out with low weight until your body can handle heavier loads as you will be increasing the weight every workout. Try out this workout for yourself- its a lot more challenging than you think! 

Workout A:
Barbell Bench Press
Barbell Squat
Dead lift

Workout B:
Bent-Over Barbell Rows
Over-Head Barbell Press
Barbell Lunges

Workout C:
Barbell Squats
Barbell Bench Press
Dead lift 

The 5X5 Routine: 







•	Workout A (5 sets X 5 reps each exercise)





•	Rest





•	Workout B (5 sets X 5 reps each exercise)





•	Rest





•	Workout C (5 sets X 5 reps each exercise)





•	Rest





•	Rest



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5X5 WORKOUT


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