5 X 5 help

[Chezdon]

Hi guys,

I've been doing FBs since Sept 09 now and thinking of moving onto a split. I then read up about 5X5 and interested in doing that. After a lot of reading, I've come up with the following upper/lower split 4 times a week. I want to keep putting on size and strength.

Monday/Thursday:

Weighted Pull-ups - 5 X 5
Bench Press - 5 X 5
Military Press - 5 X 5
Weighted Dips - 5 X 5
Bicep Curls - 5 X 5
Shrugs

Tues/Sat

Barbell Squat - 5 X 5
Dumbbell Lunges - 5 X 5 (will this work?)
Calf Raises - 5 X 5
Deadlift - 5 X 5
Abs

I could switch the pull ups and BOR so I'm doing one Monday and the other Thursday. Might squeeze some push ups in there as I like doing them too.

How does this seem? Am I doing too much?

Thanks for criticisms.

 

[SouthernLord]

If you want to train four days a week I would split that up and do an upper/lower split. Something like this....

Day 1
Squat
Lunges
Calves
Abs

Day 2
Bench
DB press
DB row
tri extensions

Day 3
Deads
good morning
calves
abs

Day 4
Military
Chins
Dips
Curls

 

[Chezdon]

That looks good to me - more exercises which is good. All these 5 X 5? Thanks.

No chest on day 4 though?

 

[SouthernLord]

I would hit 5x5 for the first exercise in the list. I would use a higher rep range on the accessory lifts. Maybe even look into the 5/3/1 program. It's the shit.

Dips fry my chest/shoulders/tris. That should take care of chest on the fourth day.

 

[Chezdon]

I’m a little confused, Southern. If I’m doing Upper/Lower split, should I not hit all the upper body muscles on Day 2 and 4? I know you said I’ll hit chest with the dips, but there is no shoulder for Day 2. Or with this program am I only really doing one major lift a week for each muscle group?

Thanks.

 

[SouthernLord]

It's all about training economy. The most bang for your buck. On day 2 the bench, db presses, and rows work your chest, delts, lats, and arms. On day 4 the military, chins, and dips do the same. That's the beauty of multi joint compound exercises.