Program Description
Easy to follow heavy 5x5 3 day split with some rotating core workouts to keep things fresh and reasonable to hit on a tight schedule.
Program Overview
- LevelIntermediate, Novice
- GoalPowerbuilding, Athletics
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedDec 17, 2024 11:20
- Last EditedFeb 05, 2025 12:22
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
4
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
4
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
4
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 3
1
High Bar Squat (Barbell)4 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Overhead Press (Barbell)5 Sets
5 Reps
@7
3
Upright Row (Barbell)3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
-
5
Calf Raise (Leg Press)3 Sets
15 Reps
-
Day 1
1
Deadlift (Barbell)5 Sets
5 Reps
@7
2
Pendlay Row4 Sets
10 Reps
-
3
Lat Pulldown5 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)4 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Incline Bench Press (Dumbbell)5 Sets
5 Reps
-
3
Chest Fly (Cable)5 Sets
10 Reps
-
4
Tricep Pushdown (Cable)3 Sets
10 Reps
-