Nelson's 5 x 5 Hybrid program

5x5-based program with additional exercises for shoulder size, grip strength and jump explosiveness. 

The goal is to spend less time in the gym but to be consistent!

Start with as low as 50% of your 1RM.
Take shorter rest times while it's easy to win some free time. Once it gets harder, you'll need more rest time. (1'30 to 5')

Try to do the exercises in a superset to save time ( first two exercises together, then the next two)

5' Abs tabata is a tabata of 3 ab exercises of your choice. You can do that at the end of your workout.

The exercises after the 5' abs tabata are optional.
Do them to max out results. But skip them if you don't have enough time.

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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

Bench Press (Barbell)

Squat (Low Bar)

Barbell Row

Dip (Weighted)

5 Min Abs Tabata

Standing Calf Raise

Shrug (Barbell)

Deadlift (Barbell)

Chin-Up (Bodyweight)

Overhead Press (Barbell)

Box Jump

Lateral Raise (Dumbbell)

Reverse Wrist Curl (Dumbbell)

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