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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

DayWorkout TypeExerciseSet 1 (Weight)Set 2 (Weight)Set 3 (Weight)Set 4 (Weight)Set 5 (Weight)
MondayA DaySquat
Bench Press
Barbell Row
WednesdayB DaySquat
Overhead Press
Deadlift (1x5)
FridayA DaySquat
Bench Press
Barbell Row

Week B Schedule

DayWorkout TypeExerciseSet 1 (Weight)Set 2 (Weight)Set 3 (Weight)Set 4 (Weight)Set 5 (Weight)
MondayB DaySquat
Overhead Press
Deadlift (1x5)
WednesdayA DaySquat
Bench Press
Barbell Row
FridayB DaySquat
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.