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5x5 bench everyday
by FranciscoRibeiro1337
26 athletes joined
Program Description
Made to get out of a bench plateau and still get your squats and deadlifts in. This program takes a heavy toll on your shoulders and elbows so take at least one week off/deload between waves to prevent injuries. Every week ends off with a "test day", which is just an AMRAP on the big 3, if you want to prioritize bench (and you feel like it) you can just move the bench AMRAP to first to manage fatigue better. PS: made by a poverty bencher
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Mar 19, 2024 01:57
Last Edited
Jun 16, 2024 08:18
down_app
Week 1
1 / 5 Weeks
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
65%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Pendlay Row
4 Sets
8 Reps
@8
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 4
1
Squat (Low Bar)
1 Set
4 Sets
3 Reps
5 Reps
@7
@7
2
Bench Press (Paused)
5 Sets
5 Reps
71%
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
4
Band Pull Apart
4 Sets
30 Reps
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
78%
2
Bench Press (Paused)
5 Sets
5 Reps
78%
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Sissy Squat
3 Sets
AMRAP
Day 3
1
Bench Press (Paused)
5 Sets
3 Reps
81%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Pull-Up (Weighted)
4 Sets
6-10 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@7.5
Day 5
1
Squat (Low Bar)
1 Set
AMRAP
80%
2
Bench Press (Paused)
1 Set
AMRAP
80%
3
Deadlift (Barbell)
1 Set
AMRAP
80%
Day 4
1
Squat (Low Bar)
1 Set
4 Sets
3 Reps
5 Reps
@7
@7
2
Bench Press (Paused)
5 Sets
5 Reps
71%
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
4
Band Pull Apart
4 Sets
30 Reps
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
78%
2
Bench Press (Paused)
5 Sets
5 Reps
78%
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Sissy Squat
3 Sets
AMRAP
Day 3
1
Bench Press (Paused)
5 Sets
3 Reps
81%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Pull-Up (Weighted)
4 Sets
6-10 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@7.5
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
65%
2
Deadlift (Barbell)
5 Sets
5 Reps
78%
3
Pendlay Row
4 Sets
8 Reps
@8
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 5
1
Squat (Low Bar)
1 Set
AMRAP
83%
2
Bench Press (Paused)
1 Set
AMRAP
83%
3
Deadlift (Barbell)
1 Set
AMRAP
83%
Day 4
1
Squat (Low Bar)
1 Set
4 Sets
3 Reps
5 Reps
@7
@7
2
Bench Press (Paused)
5 Sets
5 Reps
71%
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
4
Band Pull Apart
4 Sets
30 Reps
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
78%
2
Bench Press (Paused)
5 Sets
5 Reps
78%
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Sissy Squat
3 Sets
AMRAP
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
65%
2
Deadlift (Barbell)
5 Sets
5 Reps
78%
3
Pendlay Row
4 Sets
8 Reps
@8
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
3 Reps
3 Reps
84%
81%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Pull-Up (Weighted)
4 Sets
6-10 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@7.5
Day 5
1
Squat (Low Bar)
1 Set
AMRAP
87%
2
Bench Press (Paused)
1 Set
AMRAP
87%
3
Deadlift (Barbell)
1 Set
AMRAP
87%
Day 4
1
Squat (Low Bar)
1 Set
4 Sets
3 Reps
5 Reps
@7
@7
2
Bench Press (Paused)
5 Sets
5 Reps
71%
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
4
Band Pull Apart
4 Sets
30 Reps
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
81%
2
Bench Press (Paused)
5 Sets
5 Reps
81%
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Sissy Squat
3 Sets
AMRAP
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
65%
2
Deadlift (Barbell)
5 Sets
5 Reps
78%
3
Pendlay Row
4 Sets
8 Reps
@8
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Paused)
2 Sets
3 Sets
3 Reps
3 Reps
84%
81%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Pull-Up (Weighted)
4 Sets
6-10 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@7.5
Day 5
1
Squat (Low Bar)
1 Set
AMRAP
91%
2
Bench Press (Paused)
1 Set
AMRAP
91%
3
Deadlift (Barbell)
1 Set
AMRAP
91%
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
65%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Pendlay Row
4 Sets
8 Reps
@8
4
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 4
1
Squat (Low Bar)
1 Set
4 Sets
3 Reps
5 Reps
@7
@7
2
Bench Press (Paused)
5 Sets
5 Reps
71%
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
4
Band Pull Apart
4 Sets
30 Reps
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
78%
2
Bench Press (Paused)
5 Sets
5 Reps
78%
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Sissy Squat
3 Sets
AMRAP
Day 3
1
Bench Press (Paused)
5 Sets
3 Reps
81%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@8
3
Pull-Up (Weighted)
4 Sets
6-10 Reps
@9
4
Skull Crusher
3 Sets
6-10 Reps
@7.5
Day 5
1
Squat (Low Bar)
3 Sets
1 Reps
2
Bench Press (Paused)
3 Sets
1 Reps
3
Deadlift (Barbell)
3 Sets
1 Reps