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TheSVPdeal
New member
You need some 5x5 in your life, Son.
Beginners cycle?
- Thread starter Dr Speilberg
- Start date
Dr Speilberg
New member
5x5 is too boring I did it before when I tried power lifting. I felt like I got better results from pyramid workouts now I just want a fitness body type. My college is opening up its gym on Wednesday so my plan is to do something like
Mon - Chest
Barbell Bench Presses 4 sets: 1 set of 15 rep warm-up:
Stripping last two sets (whatever this means)
Barbell incline Bench press 4 Sets: Same formula as bench presses every third workout, substitute dumbbell presses and incline dumbbell presses for barbell exercises (might do it every second workout as I feel like they work better on me than barbell)
Dumbbell Fly’s 3 sets of 10, 8, 6
Decline Barbell bench press: 3 sets of 15, 10, and 8 reps
Pullovers: 3 sets of 15 reps each
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Tuesday: since I am in college late and when gym opens up there I can go to the gym there and use the chin up bar so I got to start chinning up
Back day
Chin-Ups 4 Sets: 10 Reps, First few weeks until I build my strength up I’ll do 1-5 reps and possibly every second set do like 3 reps but go down really slowly
Close Grip Chins: 4 sets 10 reps each, same as ordinary chin ups
T-bar Rows 4 sets 15,12,8, 6 reps
Bent-over barbell rows 5 sets 8-12 reps
Deadlifts 4 sets 15, 12, 8, and 6
Abdominals p90x abs ripper x workout 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Wednesdays:
Squats 5 sets of 20 rep warm-up: 10, 8, 6, 4
Front Squats 5 sets 10, 8, 8, and 6
Hack Squats 3 sets of 10 reps each
Leg curls 4 sets 20, 10, 8, 6
Standing leg curls 4 sets 10 reps
Straight leg deadlifts 3 sets 10 reps each
Donkey calf raises 4 sets 10 reps
Standing calf raises 4 sets 15, 10, 8, 8
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Thursdays Shoulders
Behind-the-neck barbell presses 5 sets of 15, 10,8,8,6
Lateral Raises 4 sets 8 reps
Bent over dumbbell laterals 4 sets 8 reps
Dumbbell shrugs 3 sets 10 reps
P90x abs ripper x 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Friday’s upper arms, Forearms, Calves
Standing barbell curls 5 sets 15, 10,8,6,4
Incline dumbbell curls 4 sets 8 reps each
Concentration curls 3 sets 8 reps each
Lying triceps extensions 4 sets 15, 10, 8, 6
Triceps cable press downs 3 sets 8 reps
One-arm triceps extensions 3 sets 10 reps each
Barbell wrist curls 4 x10
Reverse wrist curls 3 x 10
Seated calf raises 4 xs until failure
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Saturday: 30min HIIT workout (got to check my folders in the attic for a really good workout I found online like 2 years ago got me from 10min jogging to 1hour 10min jogging in 1 month
) + Abdominal workout
Diet
Breakfast: 1 whole-wheat slice or half a bagel. +3 egg whites 1 yolk
Snack: 1 Protein shake whey 100% gold standard + banana
Lunch: Grilled Chicken breast + Boiled Brown Rice + Boiled Broccoli (this stuff should be fine cold)
Snack: Handful of nuts + piece of fruit.
Pre-workout: Jack3D
Workout
Dinner: 1 Sirloin Steak, + boiled veggies (got to love the veggies: D)
Snack: 1 casein protein shakes
Sleep time
Mon - Thursdays imp in college
So I might prep the chicken and rice on Sunday night for 2 days then wake up early on Wednesday morning and prep 2 more days of food
Friday - Sunday I am off from College so I can cook on the day although it will be probably more convenient if I cooked 2 meals at the same time
anyone got any suggestions on changes to this workout please let me know and diet also. How long should I stick to a workout like this before changing?
Workout was taken from Arnold Schwarzenegger The New Encyclopedia of modern bodybuilding Love this book and had it on the desk so created this workout from that did very minor changes he had 2 workotus on the same day which would be to intense for an amature like me plus I ain't juicing yet
Mon - Chest
Barbell Bench Presses 4 sets: 1 set of 15 rep warm-up:
Stripping last two sets (whatever this means)
Barbell incline Bench press 4 Sets: Same formula as bench presses every third workout, substitute dumbbell presses and incline dumbbell presses for barbell exercises (might do it every second workout as I feel like they work better on me than barbell)
Dumbbell Fly’s 3 sets of 10, 8, 6
Decline Barbell bench press: 3 sets of 15, 10, and 8 reps
Pullovers: 3 sets of 15 reps each
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Tuesday: since I am in college late and when gym opens up there I can go to the gym there and use the chin up bar so I got to start chinning up
Back day
Chin-Ups 4 Sets: 10 Reps, First few weeks until I build my strength up I’ll do 1-5 reps and possibly every second set do like 3 reps but go down really slowly
Close Grip Chins: 4 sets 10 reps each, same as ordinary chin ups
T-bar Rows 4 sets 15,12,8, 6 reps
Bent-over barbell rows 5 sets 8-12 reps
Deadlifts 4 sets 15, 12, 8, and 6
Abdominals p90x abs ripper x workout 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Wednesdays:
Squats 5 sets of 20 rep warm-up: 10, 8, 6, 4
Front Squats 5 sets 10, 8, 8, and 6
Hack Squats 3 sets of 10 reps each
Leg curls 4 sets 20, 10, 8, 6
Standing leg curls 4 sets 10 reps
Straight leg deadlifts 3 sets 10 reps each
Donkey calf raises 4 sets 10 reps
Standing calf raises 4 sets 15, 10, 8, 8
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Thursdays Shoulders
Behind-the-neck barbell presses 5 sets of 15, 10,8,8,6
Lateral Raises 4 sets 8 reps
Bent over dumbbell laterals 4 sets 8 reps
Dumbbell shrugs 3 sets 10 reps
P90x abs ripper x 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Friday’s upper arms, Forearms, Calves
Standing barbell curls 5 sets 15, 10,8,6,4
Incline dumbbell curls 4 sets 8 reps each
Concentration curls 3 sets 8 reps each
Lying triceps extensions 4 sets 15, 10, 8, 6
Triceps cable press downs 3 sets 8 reps
One-arm triceps extensions 3 sets 10 reps each
Barbell wrist curls 4 x10
Reverse wrist curls 3 x 10
Seated calf raises 4 xs until failure
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Saturday: 30min HIIT workout (got to check my folders in the attic for a really good workout I found online like 2 years ago got me from 10min jogging to 1hour 10min jogging in 1 month
) + Abdominal workout Diet
Breakfast: 1 whole-wheat slice or half a bagel. +3 egg whites 1 yolk
Snack: 1 Protein shake whey 100% gold standard + banana
Lunch: Grilled Chicken breast + Boiled Brown Rice + Boiled Broccoli (this stuff should be fine cold)
Snack: Handful of nuts + piece of fruit.
Pre-workout: Jack3D
Workout
Dinner: 1 Sirloin Steak, + boiled veggies (got to love the veggies: D)
Snack: 1 casein protein shakes
Sleep time
Mon - Thursdays imp in college
So I might prep the chicken and rice on Sunday night for 2 days then wake up early on Wednesday morning and prep 2 more days of food
Friday - Sunday I am off from College so I can cook on the day although it will be probably more convenient if I cooked 2 meals at the same time
anyone got any suggestions on changes to this workout please let me know and diet also. How long should I stick to a workout like this before changing?
Workout was taken from Arnold Schwarzenegger The New Encyclopedia of modern bodybuilding Love this book and had it on the desk so created this workout from that did very minor changes he had 2 workotus on the same day which would be to intense for an amature like me plus I ain't juicing yet
rustilldown
New member
Lookup wendlers 5/3/1 with the Bodybuilders assisted program. Might be right up your ally I'm currently using it and its my fav routine by far
Ride it like you stole it!!
Ride it like you stole it!!
Dr Speilberg
New member
Building mass is my priority not so much strength even though ill be doing a pyramid type workout up above which will build strength to some extent
ohh I see it now sorry
"Bodybuilder Assistance Work
From the Wendler 5/3/1 E-Book .
Squat Workout Day - Assistance Option A
Hack Squat: 4 sets of 10-20 reps
Leg Extension: 4 sets of 10-30 reps
Leg Curl: 4 sets of 10-15 reps
Weighted Sit up: 4 sets of 10 reps
Squat Workout Day - Assistance Option B
45 Degree Leg Press – 4 sets of 10-20 reps
Leg Extension – 4 sets of 10-30 reps
Leg Curl – 4 sets of 10-15 reps
Weighted Sit up – 4 sets of 10 reps
Bench Press Workout Day - Assistance option A
Dumbbell Bench Press: 4 sets of 10-20 reps
Chest Dip (weighted): 4 sets of 8-15 reps
Dumbbell Flys: 4 sets of 12 reps
Cable Tricep Extension: 4 sets of 10-20 reps
Bench Press Workout Day - Assistance option B
Incline Dumbbell Bench Press – 4 sets of 10-20 reps
Chest Dip (weighted) – 4 sets of 8-15 reps
Dumbbell Flys – 4 sets of 12 reps
Cable Tricep Extension – 4 sets of 10-20 reps
Deadlift Workout Day - Assistance Option A
Chin Up: 4 sets of 10-12 reps
Bent Over Dumbbell Row: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps
Deadlift Workout Day - Assistance Option B
Lat Pull Down – 4 sets of 10-12 reps
Bent Over Row – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps
Overhead Press Workout Day - Assistance Option A
Seated Dumbbell Press: 4 sets of 10 reps
Barbell Upright Row: 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Standing Barbell Curl: 4 sets of 10 reps
Overhead Press Workout Day - Assistance Option B
Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
Standing Dumbbell Curl – 4 sets of 10 reps"
yea it looks good
ohh I see it now sorry
"Bodybuilder Assistance Work
From the Wendler 5/3/1 E-Book .
Squat Workout Day - Assistance Option A
Hack Squat: 4 sets of 10-20 reps
Leg Extension: 4 sets of 10-30 reps
Leg Curl: 4 sets of 10-15 reps
Weighted Sit up: 4 sets of 10 reps
Squat Workout Day - Assistance Option B
45 Degree Leg Press – 4 sets of 10-20 reps
Leg Extension – 4 sets of 10-30 reps
Leg Curl – 4 sets of 10-15 reps
Weighted Sit up – 4 sets of 10 reps
Bench Press Workout Day - Assistance option A
Dumbbell Bench Press: 4 sets of 10-20 reps
Chest Dip (weighted): 4 sets of 8-15 reps
Dumbbell Flys: 4 sets of 12 reps
Cable Tricep Extension: 4 sets of 10-20 reps
Bench Press Workout Day - Assistance option B
Incline Dumbbell Bench Press – 4 sets of 10-20 reps
Chest Dip (weighted) – 4 sets of 8-15 reps
Dumbbell Flys – 4 sets of 12 reps
Cable Tricep Extension – 4 sets of 10-20 reps
Deadlift Workout Day - Assistance Option A
Chin Up: 4 sets of 10-12 reps
Bent Over Dumbbell Row: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps
Deadlift Workout Day - Assistance Option B
Lat Pull Down – 4 sets of 10-12 reps
Bent Over Row – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps
Overhead Press Workout Day - Assistance Option A
Seated Dumbbell Press: 4 sets of 10 reps
Barbell Upright Row: 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Standing Barbell Curl: 4 sets of 10 reps
Overhead Press Workout Day - Assistance Option B
Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
Standing Dumbbell Curl – 4 sets of 10 reps"
yea it looks good
rustilldown
New member
And with added strength comes size if your eating big. Strong core lifts also builds hard muscle. The kind that you look at a dude and be like yeah he's got size but he's hard as granite.
Ride it like you stole it!!
Ride it like you stole it!!
TheSVPdeal
New member
5x5 will fill you out and works. So does reverse pyramid.
I'm 5'10" @ 210lbs, 13%. It worked for me
I'm 5'10" @ 210lbs, 13%. It worked for me
bro, your not going to gain size with that kind of workout... your in a stage 1 type of training doing that high of reps... your not going to gain size and mass that way... your in a stabilization level... you need to be training hypertrophy... 4 sets of 8-10 reps at 85% of your max... you won't be doing anymore than 10 reps at 85% of your max... you should be fucking hurting like a motherfucker after these workouts... this is how you are gong to get the most size... change your routine...
Dr Speilberg
New member
None of my exercises involves any more than 10 reps there are a few with 15 reps as a warmup or 20 reps as a warmup for leg workouts. What else is bad about them? most are also 3-4 sets
half of what you have listed says 10-20 reps or 8-15... your not lifting heavy enough if your able to get that many reps up...
you came with the questions yet everything people are advising your acting like you already know everything... there's a reason your not growing... your workouts are flawed... take it how you will... post your workout in the proper section and get more opinions, which will continue to tell you to change things...
you came with the questions yet everything people are advising your acting like you already know everything... there's a reason your not growing... your workouts are flawed... take it how you will... post your workout in the proper section and get more opinions, which will continue to tell you to change things...
Dr Speilberg
New member
Sorry I think your misunderstanding I just said that looked good didnt say I was going to do that workout
Heres what I said I was gonna most likely do unless someone advice's me to change something along this workout
"Mon - Chest
Barbell Bench Presses 4 sets: 1 set of 15 rep warm-up:
Stripping last two sets (whatever this means)
Barbell incline Bench press 4 Sets: Same formula as bench presses every third workout, substitute dumbbell presses and incline dumbbell presses for barbell exercises (might do it every second workout as I feel like they work better on me than barbell)
Dumbbell Fly’s 3 sets of 10, 8, 6
Decline Barbell bench press: 3 sets of 15, 10, and 8 reps
Pullovers: 3 sets of 15 reps each
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Tuesday: since I am in college late and when gym opens up there I can go to the gym there and use the chin up bar so I got to start chinning up
Back day
Chin-Ups 4 Sets: 10 Reps, First few weeks until I build my strength up I’ll do 1-5 reps and possibly every second set do like 3 reps but go down really slowly
Close Grip Chins: 4 sets 10 reps each, same as ordinary chin ups
T-bar Rows 4 sets 15,12,8, 6 reps
Bent-over barbell rows 5 sets 8-12 reps
Deadlifts 4 sets 15, 12, 8, and 6
Abdominals p90x abs ripper x workout 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Wednesdays:
Squats 5 sets of 20 rep warm-up: 10, 8, 6, 4
Front Squats 5 sets 10, 8, 8, and 6
Hack Squats 3 sets of 10 reps each
Leg curls 4 sets 20, 10, 8, 6
Standing leg curls 4 sets 10 reps
Straight leg deadlifts 3 sets 10 reps each
Donkey calf raises 4 sets 10 reps
Standing calf raises 4 sets 15, 10, 8, 8
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Thursdays Shoulders
Behind-the-neck barbell presses 5 sets of 15, 10,8,8,6
Lateral Raises 4 sets 8 reps
Bent over dumbbell laterals 4 sets 8 reps
Dumbbell shrugs 3 sets 10 reps
P90x abs ripper x 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Friday’s upper arms, Forearms, Calves
Standing barbell curls 5 sets 15, 10,8,6,4
Incline dumbbell curls 4 sets 8 reps each
Concentration curls 3 sets 8 reps each
Lying triceps extensions 4 sets 15, 10, 8, 6
Triceps cable press downs 3 sets 8 reps
One-arm triceps extensions 3 sets 10 reps each
Barbell wrist curls 4 x10
Reverse wrist curls 3 x 10
Seated calf raises 4 xs until failure
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Saturday: 30min HIIT workout (got to check my folders in the attic for a really good workout I found online like 2 years ago got me from 10min jogging to 1hour 10min jogging in 1 month ) + Abdominal workout
Diet
Breakfast: 1 whole-wheat slice or half a bagel. +3 egg whites 1 yolk
Snack: 1 Protein shake whey 100% gold standard + banana
Lunch: Grilled Chicken breast + Boiled Brown Rice + Boiled Broccoli (this stuff should be fine cold)
Snack: Handful of nuts + piece of fruit.
Pre-workout: Jack3D
Workout
Dinner: 1 Sirloin Steak, + boiled veggies (got to love the veggies: D)
Snack: 1 casein protein shakes
Sleep time
Mon - Thursdays imp in college
So I might prep the chicken and rice on Sunday night for 2 days then wake up early on Wednesday morning and prep 2 more days of food
Friday - Sunday I am off from College so I can cook on the day although it will be probably more convenient if I cooked 2 meals at the same time
anyone got any suggestions on changes to this workout please let me know and diet also. How long should I stick to a workout like this before changing?
"
Heres what I said I was gonna most likely do unless someone advice's me to change something along this workout
"Mon - Chest
Barbell Bench Presses 4 sets: 1 set of 15 rep warm-up:
Stripping last two sets (whatever this means)
Barbell incline Bench press 4 Sets: Same formula as bench presses every third workout, substitute dumbbell presses and incline dumbbell presses for barbell exercises (might do it every second workout as I feel like they work better on me than barbell)
Dumbbell Fly’s 3 sets of 10, 8, 6
Decline Barbell bench press: 3 sets of 15, 10, and 8 reps
Pullovers: 3 sets of 15 reps each
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Tuesday: since I am in college late and when gym opens up there I can go to the gym there and use the chin up bar so I got to start chinning up
Back day
Chin-Ups 4 Sets: 10 Reps, First few weeks until I build my strength up I’ll do 1-5 reps and possibly every second set do like 3 reps but go down really slowly
Close Grip Chins: 4 sets 10 reps each, same as ordinary chin ups
T-bar Rows 4 sets 15,12,8, 6 reps
Bent-over barbell rows 5 sets 8-12 reps
Deadlifts 4 sets 15, 12, 8, and 6
Abdominals p90x abs ripper x workout 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Wednesdays:
Squats 5 sets of 20 rep warm-up: 10, 8, 6, 4
Front Squats 5 sets 10, 8, 8, and 6
Hack Squats 3 sets of 10 reps each
Leg curls 4 sets 20, 10, 8, 6
Standing leg curls 4 sets 10 reps
Straight leg deadlifts 3 sets 10 reps each
Donkey calf raises 4 sets 10 reps
Standing calf raises 4 sets 15, 10, 8, 8
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Thursdays Shoulders
Behind-the-neck barbell presses 5 sets of 15, 10,8,8,6
Lateral Raises 4 sets 8 reps
Bent over dumbbell laterals 4 sets 8 reps
Dumbbell shrugs 3 sets 10 reps
P90x abs ripper x 15min workout
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Friday’s upper arms, Forearms, Calves
Standing barbell curls 5 sets 15, 10,8,6,4
Incline dumbbell curls 4 sets 8 reps each
Concentration curls 3 sets 8 reps each
Lying triceps extensions 4 sets 15, 10, 8, 6
Triceps cable press downs 3 sets 8 reps
One-arm triceps extensions 3 sets 10 reps each
Barbell wrist curls 4 x10
Reverse wrist curls 3 x 10
Seated calf raises 4 xs until failure
15 min Cardio workout 1min 5km 1 min 8-14km/hr
Saturday: 30min HIIT workout (got to check my folders in the attic for a really good workout I found online like 2 years ago got me from 10min jogging to 1hour 10min jogging in 1 month ) + Abdominal workout
Diet
Breakfast: 1 whole-wheat slice or half a bagel. +3 egg whites 1 yolk
Snack: 1 Protein shake whey 100% gold standard + banana
Lunch: Grilled Chicken breast + Boiled Brown Rice + Boiled Broccoli (this stuff should be fine cold)
Snack: Handful of nuts + piece of fruit.
Pre-workout: Jack3D
Workout
Dinner: 1 Sirloin Steak, + boiled veggies (got to love the veggies: D)
Snack: 1 casein protein shakes
Sleep time
Mon - Thursdays imp in college
So I might prep the chicken and rice on Sunday night for 2 days then wake up early on Wednesday morning and prep 2 more days of food
Friday - Sunday I am off from College so I can cook on the day although it will be probably more convenient if I cooked 2 meals at the same time
anyone got any suggestions on changes to this workout please let me know and diet also. How long should I stick to a workout like this before changing?
"
