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5s pro bbb
by Mike M.
2 athletes joined
Program Description
Gain size to be able to add more strength. If you know, you know. Alternate between this routine and a 531 5x5 FSL to be extra optimal.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 24, 2024 10:06
Last Edited
Jun 03, 2024 01:27
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Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
French Press
3 Sets
10 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
French Press
3 Sets
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5
Hammer Curl
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
French Press
3 Sets
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
5
Hammer Curl
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
6
French Press
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Hammer Curl
3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
French Press
3 Sets
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Rear Delt Fly (Dumbbell)
3 Sets
5
Hammer Curl
3 Sets
6
V-Handle Tricep Pushdown (Cable)
3 Sets
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Abs Crunch (Weighted)
5 Sets
10-20 Reps
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Lat Pulldown
5 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
5
Bicep Curl (Barbell)
3 Sets
6
French Press
3 Sets
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Rear Delt Fly (Machine)
3 Sets
4
Hammer Curl
3 Sets
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6
Lat Pulldown
5 Sets
10 Reps