Transform your strength training routine with the Modified 5x5 program, designed to build muscle and power over 12 weeks. This 4-day-a-week plan incorporates classic compound lifts like squats, deadlifts, and bench presses, progressively increasing weights to challenge your limits. Each session focuses on major muscle groups, ensuring balanced development and optimal results. Whether you're a seasoned lifter or new to strength training, this program will elevate your performance and help you achieve your fitness goals.

Modified 5x5

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

start with 80% for 5 and add 2.5 kg each week 

Squat (Barbell)

Bench Press (Barbell)

Chin-Up (Weighted)

Incline Bench Press (Dumbbell)

Preacher Curl (Barbell)

SBC and chest n bis

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Chest Supported Row (Machine)

cross body extension

Shoulder Press (Machine)

Lateral Raise (Cable)

Hip Adductor (Machine)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Standing Calf Raise

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