Five by Five
Two workouts, five sets of five, a little more weight every session. Eight weeks of the simplest barbell plan there is; the squat is in every one.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- A barbell, a rack, a bench and plates down to 2.5 lb.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Workout A
- Back Squat 5 × 5
- Bench Press 5 × 5
- Barbell Row 5 × 5
Same weight for all five sets. Rest three minutes between sets of the squat, two on the rest. If you miss the fives twice at a weight, take ten percent off and climb again.
Day 2 Workout B
- Back Squat 5 × 5
- Overhead Press 5 × 5
- Deadlift 1 × 5
One heavy set of five on the deadlift, after a couple of lighter sets to get there. The press moves slowest — a small plate a session is the plan.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.