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Smarter 5x5
by Ion C.
7 athletes joined
Program Description
Get big and strong
Program Overview
Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 20, 2024 02:39
Last Edited
May 29, 2024 09:52
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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
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
2
Bench Press (Barbell)
5 Sets
5 Reps
3
Bent Over Row (Barbell)
5 Sets
5 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
5 Sets
5 Reps
3
Pull-Up (Weighted)
5 Sets
5 Reps