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5x5
by PBNW
12 athletes joined
Program Description
첫 중량 설정: 5회 가능한 무게의 50%
Program Overview
Level
Novice, Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 10, 2024 04:28
Last Edited
May 14, 2024 03:14
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Dips Between Chairs
4 Sets
30 Reps
@10
5
Concentration Curl
4 Sets
9 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Barbell Row
5 Sets
5 Reps
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Lateral Raise (Machine)
4 Sets
12 Reps
7
Sit Up
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Deadlift (Barbell)
5 Sets
5 Reps
4
Overhead Extension (Dumbbell)
4 Sets
8 Reps
5
Bicep Curl (EZ Bar)
4 Sets
8 Reps
6
Reverse Pec Deck
4 Sets
12 Reps
7
Leg Raise (Captain's Chair)
2 Sets
20 Reps