At the heart of your health…

Atrium Fitness, Ely - At the heart of your health…

Strength Training Program

Strength Training 5x5Some of you may have heard of a little training technique called 5×5 training?

If so great. If not, then don’t worry, either way we have put together a short guide on how to start training for strength.

5×5 Training

The basic principle

3 exercises, 3 times a week, 45 mins – 1 hour per workout.

You add weight every single workout you complete, every time you complete 5×5 on an exercise you add 2.5kg next time you train.

5×5 is a simple training method to get stronger, quicker. There are 5 exercises that you will use throughout the week, all huge compound moves that hit a lot of muscles. Squats – every muscle from the waist down (including abs); Bench Press – Chest: Pectoralis Major, Anterior Deltoid, Triceps, Abs; Barbell Row – Back: Latissimus Dorsi, Rhomboid, Trapezius, Posterior Deltoid, Biceps; Overhead Press – Shoulders: Anterior and Medial Deltoid, Trapezius, Triceps, Pectoralis major; Deadlift – Lower Back and Legs: Erector Spinae, Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus, Rhomboids, Trapezius, Brachioradialis(forearm) abs.

5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles.

Day 1

Squats – 5×5
Bench Press – 5×5
Barbell Row – 5×5


Day 2

Squats – 5×5
Overhead Press – 5×5
Deadlift – 1×5


Day 3

Squats – 5×5
Bench Press – 5×5
Barbell Row – 5×5

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