5 x 5 Strength Training

Created in 1950 by bodybuilder Reg Park, The 5 x 5 strength method is simple but effective. It was adapted by Medhi in 1999 and became a popular training method to progressively build strength.

This strength programme predominantly focuses on 5 Compound Movements such as

1. Squat

2. Deadlift

3. Bench Press

4. Shoulder Press

5. Bent over row

The programme is split into Workout A and Workout B carried out 3 x per week. as a general guide this is usually a Monday, Wednesday and Friday

WEEK 1

​Monday - Workout A	Wednesday - Workout B	Friday - Workout A
Squats	Squats	Squats
Bench Press	Shoulder Press	Bench Press
Deadlift	Bent Over Row	Deadlift

WEEK 2

Monday - Workout B	Wednesday - Workout A	Friday - Workout B
Squats	Squats	Squats
Shoulder Press	Bench Press	Shoulder Press
Deadlift	Bent Over Row	Deadlift

The programme has 5 sets of 5 reps on each exercise, starting very light and adding 2.5kg to every new training day. For example if you are squatting 20 kg on Monday you will squat 22.5 on Wednesday and 25kg on Friday.

Use our interactive training App to follow and track your progress on the 5 X 5 Strength programme

View Programme