5 x 5 Strength Training Template in History and Its Variations

Well, I dont really know whether old-timers used exactly 5 sets of 5 reps. I think, that they came up
with something like this at some point. Lots of coaches attribute invention of 5 x 5 system to Bill
Starr and his famous book The Strongest Shall Survive: Strength Training for Football. I admit I
havent read it yet. But it is on my to-read list. Heres a quote and original template from the book
(that I found here):

These are 3 basic exercises used by weightlifters to increase their strength.the football player
(and you can insert Martial Artist, Fighter, whatever there) must work for overall body strength as
opposed to specific strengthening exercises.In other words the athlete should be building total leg
strength rather than just stronger hamstrings. He should be seeking overall strength in his shoulder
girdle rather than just stronger deltoids.the program is fast, simple and, most importantly,
effective. It requires very little space and a minimum of equipment.

Bill Starrs 5X5 Routine In Its Original Form

Monday Heavy

Power cleans 5 sets of 5

Bench 5 sets of 5 110 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)
Squats 5 sets of 5 110 weight from 3rd set

(set 1 35% of target / set 2 70% of target / set 3 80% of target / set 4 90% of target / set 5 target)

Wednesday Light

Power cleans 5 sets of 5

Incline Bench 5 sets of 5 110 weight from 3rd set

Squats 5 sets of 5 / 110 weight from 3rd set / set 5 use weight from 3rd set of Monday

Friday Medium

Power cleans 5 sets of 5

Overhead press 5 sets of 5 110 weight from 3rd set
Squats 5 sets of 5 / 110 weight from 3rd set / set 5 use weight from 3rd set of Monday / set 5 use
weight 4th set of Monday

As you can see, template is simple and effective. There are 3 days with almost the same exercises
(Bench Press evolves in Overhead Press throughout the week). Heavy-Light-Medium, which is
great for intermediate lifters (for beginners, I think, it would be better to use linear progression
increasing weight every session). In addition, you should have noticed that the weight gets ramped
up every set. Well talk about this later in this article. Exercises used are basic compound lifts in
Push-Pull-Legs fashion.

Of course, history of 5 x 5 strength training template doesnt stop at the Bill Starrs version. Another
example is Reg Parks 5 x 5 variant. It looks like this (you can read the original article here):

Reg Parks Three Phase 55 Program

Phase One

45-degree back extension 310

Back squat 55
Bench press 55
Deadlift 55

Rest 3-5 minutes between the last 3 sets of each exercise.

Train three days per week for three months.

Phase Two for Bodybuilders*

45-degree back extension 3-410

Front squat 55
Back squat 55
Bench press 55
Standing barbell shoulder press 55
High pull 55
Deadlift 55
Standing barbell calf raise 525

Rest 2 minutes between sets.

Train three days per week for three months.

* After the basic Phase One, Park had a different set of recommended exercises for aspiring Olympic
weightlifters. It used a few different sets and reps, and included lunges and power cleans.

Phase Three for Bodybuilders

45-degree back extension 410

Front squat 55
Back squat 55
Standing barbell shoulder press 55
Bench press 55
Bent-over barbell row 55
Deadlift 53
Behind-the-neck press or one-arm dumbbell press 55
Barbell curl 55
Lying triceps extension 58
Standing barbell calf raise 525

Rest 2 minutes between sets.

Train three days per week for three months.

As you can see, this program is quite different from Starrs except the first phase. I really dont know
whether phase 2 and 3 will work for the average trainee, but they will take serious effort at least to
be accomplished. I know they probably wont work for me as I have quite bad recovery. Another
important point is the fact that Reg Park didnt recommend ramping up the weight. He
recommended 2 warm-up sets and 3 work sets with fixed weight.

Starting Strength by Mark Rippetoe

Another reasonable program is Mark Rippetoes Starting Strength. I wrote about it here. I highly
encourage you to read his Starting Strength and Practical Programming for Strength Training. I think,
its one of the best programs for beginners and with some tweaking it becomes one of the best
programs for intermediates too. Mark recommends 3 sets of 5 (which is variation of 5 x 5) similarly
to Reg Parks example above, but overall program volume is much more reasonable. For advanced
trainees (if their goal is bodybuilding) program volume may be too low, which can be adjusted with
assistance pump work. Original template looks like this:

Workout A

1) Barbell Squat 3 x 5

2) Barbell Bench Press 3 x 5

3) Barbell Deadlift 1 x 5

Workout B

1) Barbell Squat 3 x 5

2) Barbell Military Press 3 x 5

3) Barbell Power Clean 5 x 3

Workouts A and B should be alternated on a 3-times-per-week basis. For example, Monday

workout A, Wednesday workout B, Friday workout A, Monday workout B etc.

Simplicity at its finest. If you are new to strength training, I highly encourage you to use this routine.

Madcow, Stronglifts etc.

These are other notable variations of 5 x 5. I wont include actual templates here, but if you are
interested in trying them:

You can learn more about StrongLifts template here.

You can learn more about Madcow template here.

They are both just variations of the above.

My Experience with 5 x 5

I, personally, was first introduced to 5 times 5 system by Mike Mahler (it was featured in several
articles by him and in his e-book Aggressive Strength Solution for Size and Strength). It was
something really new for me as I was used at that time to basic 3 x 10, classic bodybuilding-style and
HIT-style work. I was so brainwashed in those days that I thought it was impossible to gain muscle on
low repetitions. To my great surprise, 5 x 5 worked and worked very well. Thats how I found my love
with strength training. Gaining muscle was not a great priority anymore. Especially seeing the results
that steroids can deliver to others. I have a guy at work that gained at least 15-20 kg in 2 years with
no fat (he has visible abs). Hes now 100 kg. Of course, he uses steroids (he told me). And this is true
for almost any big guy in the gym at least in our country. I am highly competitive person. And after
that I just lost interest in bodybuilding. Whats the point? Yes, you can put in a lot of effort, get
perfect program and perfect diet, and gain pretty decent size in 5-10 years. However, some guy will
just inject this and that, have really sub-optimal training and nutrition, and will be bigger than you in
less than 2 years. So building muscle for me is more like a side effect of building strength. From the
time I discovered it, I use some variation of 5 x 5 in almost all of my programs. This is what works for
me.

5 x 5 Methods Explained

So what you can see in above examples? Low reps, low-to-mid amount of sets, heavy weight, basic
exercises, full-body routines etc. I wont use percentages here, but probably they are between 7085% of 1RM. Therefore, basic methods of 5 x 5 are:
4 warm-up sets of 5 working towards 1 top work set of 5;
2 warm-up sets of 5 and 3 work sets of 5 with fixed weight;
several warm-up sets and 5 sets of 5 with fixed weight.

Every one of them has its own application. 5 sets of 5 with fixed weight requires less intensity
because it has more volume. It may not be suitable for some people. They just might not get all the
reps in all the sets no matter what they do. Their sets may look like 5, 5, 5, 5, 3. Im one of these
people. With increased intensity I tend to not get all the reps in such template. Second variant is
much more suitable for me. First variant has less volume with working weight, which can be used in
light and mid days because you have only one set of practice with working weight.

Heres a method of progression I learned from legendary Brooks Kubik. You can start with 4 warmup sets of 5 and 1 working set. Next session you can do 3 warm-up sets and 2 working sets. Next
session you can do 2 warm-up sets and 3 working sets. Then add weight and start over with 1
working set of 5. Heres the picture to make it more visual.

5 x 5 Progression

Secondly, despite the examples above, 5 x 5 is not only for full-body routines. You can successfully
use it with split routines. Iron Addicts SPBR is one of the examples. You can check it out here.

5 x 5 and Calisthenics

Regular 5 x 5 routines are great when it comes to weights. But what about calisthenics? Well,
everything is a little bit trickier (as always). 5 x 5 will definitely help you build strength in bodyweight
movements, but great chances are that youll need to use more flexible scheme. Its all because you
cant make microadjustments like with barbell exercises (well, you can. Read here how. But its not
pure bodyweight training anymore). There are 2 ways out:
1.Weighted calisthenics
2.Use more flexible set/rep scheme

Rough Strength Variation of 5 x 5

Of course, I cant leave you without routine and practical knowledge how to implement 5 x 5. You
can find beginner routines here.

Lets implement several training tools and several methods of 5 x 5 and create a program for
intermediate trainee for gaining strength and building some muscle:

Day 1

A) Sandbag Zercher Squats 3 x 5

B) Tuck Planche Push-Ups (between chairs) 3 x 5

C) One-Arm Kettlebell Row 5 x 5

D) Ring Triceps Extensions 3 x 8-12

Day 2 off

Day 3

A1) Kettlebell Double Lunges 5 x 5 (each leg)

A2) Kettlebell Double Swings 5 x 5

B) Pistols 4 x maximum

C) One-Leg Calf Raises 3 x 12-20

Day 4

A1) Handstand Push-Ups 3 x 5

A2) Weighted Chin-Up 3 x 5

B) Weighted Dips 1 x 5

C) Sandbag Shouldering 5 x 2 (1 per side, switch sides after every set)

Day 5 off

Day 6 off

Repeat.

Notes:
1 x 5 means 4 warm up sets and 1 work set;
3 x 5 means 2-3 warm up sets and 3 work sets;
5 x 5 means 2-3 warm up sets and 5 work sets;
If you cant accomplish all reps in work sets in first week, youre using weights or exercises that are
too hard for you;
If you can accomplish all the reps in work sets, you can add the minimum increment. No more than
2.5 kg;
If you want to add some muscle, then you need to be in calorie surplus and eat enough protein and
carbs.