5x5 Exercise Worksheet
Instructions
The 5x5 exercise program involves alternating between A and B days each session. Perform 5 sets of 5 repetitions for most exercises, focusing on progressive strength training. Use the schedule below to plan and track your weekly workouts.
Week A Schedule
| Day | Workout Type | Exercise | Set 1 (Weight) | Set 2 (Weight) | Set 3 (Weight) | Set 4 (Weight) | Set 5 (Weight) |
|---|
| Monday | A Day | Squat | | | | | |
| | Bench Press | | | | | |
| | Barbell Row | | | | | |
| Wednesday | B Day | Squat | | | | | |
| | Overhead Press | | | | | |
| | Deadlift (1x5) | | | | | |
| Friday | A Day | Squat | | | | | |
| | Bench Press | | | | | |
| | Barbell Row | | | | | |
Week B Schedule
| Day | Workout Type | Exercise | Set 1 (Weight) | Set 2 (Weight) | Set 3 (Weight) | Set 4 (Weight) | Set 5 (Weight) |
|---|
| Monday | B Day | Squat | | | | | |
| | Overhead Press | | | | | |
| | Deadlift (1x5) | | | | | |
| Wednesday | A Day | Squat | | | | | |
| | Bench Press | | | | | |
| | Barbell Row | | | | | |
| Friday | B Day | Squat | | | | | |
| | Overhead Press | | | | | |
| | Deadlift (1x5) | | | | | |
Notes
- Alternate between A and B days for each session as shown in the schedule.
- Perform a warm-up before starting the exercises.
- Rest for 90 seconds to 3 minutes between sets.
- Track your progress weekly and aim to gradually increase weights.
- Maintain proper form to avoid injury.
