Praetorian 5x5

Program Description

**Praetorian 5x5** is a comprehensive 12-week program designed for beginners and novices looking to build strength and muscle through a proven 5x5 training method. With 36 workouts scheduled over the duration, each session focuses on foundational lifts such as squats, deadlifts, and incline bench presses, ensuring you develop a solid base in athletics, bodybuilding, and powerlifting. Expect to spend about 60 minutes per workout in your garage gym, using minimal equipment to maximize efficiency and results. Get ready to challenge yourself and achieve your fitness goals with this structured and effective training plan! Training tips: Start with just an empty barbell for all main 5x5 lifts. Then add only 5lbs each workout to your lifts. If you have any background in lifting, the feel free to start with 95 lbs for the deadlift. I know this is too light but just trust the process. The main lifts will feel like a warmup for weeks/months, but starting light will help you build the habit of showing up to the gym and going through these movements. You will become a lifter and you won’t get discouraged by missing a ton of lifts or crushing your CNS with too heavy training. By the time you’ve run through this program twice, you will be moving some serious weights. Trust the process, build a lasting fitness habit, and develop flawless technique. The gains will follow. If you fail to reach you 5x5 prescribed reps in a workout then use the same weight in the next workout when you perform that lift. If you fail three workouts in a row at that weight, then drop the weight by 10% and keep running the program. For the accessory work, stay within the rep range and only add weight once you hit all reps for the top rep range for all sets of the exercise. Then add 5lbs and start back at the bottom rep range and work your way back up again. Have fun, get strong, and get a good pump. Eat plenty of Whole Foods and prioritize protein. Walk 8,000 steps per day and rest 2 days between weeks. If you miss a workout then don’t panic. Hop back on the program and pick up where you left off. Virtus tecum sit!

Program Overview