{"id":42665,"date":"2022-04-16T00:53:00","date_gmt":"2022-04-16T00:53:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42665"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"5x5-workout-program","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/","title":{"rendered":"5&#215;5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5&#215;5 Muscle-Strengthening Workout Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#What_Is_A_5X5_Workout_Program\" >What Is A 5X5 Workout Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#How_Often_Should_You_Perform_The_5%C3%975_Workout_Program\" >How Often Should You Perform The 5&#215;5 Workout Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#How_Long_Should_You_Perform_A_5%C3%975_Workout_Program\" >How Long Should You Perform A 5&#215;5 Workout Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#What_Muscles_Are_Worked_In_A_5%C3%975_Workout_Program\" >What Muscles Are Worked In A 5&#215;5 Workout Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Sample_Of_A_5%C3%975_Workout_Program\" >Sample Of A 5&#215;5 Workout Program<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Monday_Workout_A\" >Monday (Workout A)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Wednesday_Workout_B\" >Wednesday (Workout B)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Friday_Workout_C\" >Friday (Workout C)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#How_To_Perform_The_Exercises\" >How To Perform The Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Bench_Press\" >Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Barbell_Hip_RaisesThrusts\" >Barbell Hip Raises\/Thrusts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Barbell_Row\" >Barbell Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Overhead_Press\" >Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#Barbell_Squats\" >Barbell Squats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Increased muscle strength is one of the <a href=\"https:\/\/betterme.world\/articles\/swim-workouts-for-beginners\/\">fitness goals<\/a> of most workout fanatics. Contrary to what most people think, a muscle strength workout plan does not have to be complicated to bear fruits. The key to this is having the right exercises. To end the struggles of thousands of people looking for the best muscle strengthening regime, fitness gurus have developed the 5&#215;5 workout program. Please keep reading to discover what it entails, its benefits, the muscles targeted, and a sample of a muscle-strengthening 5&#215;5 workout plan.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_5X5_Workout_Program\"><\/span><b>What Is A 5X5 Workout Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name implies, a 5\u00d75 workout entails\u00a0doing 5 sets of 5 reps per exercise for increased strength gains. Typically, such a<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">workout regime consists of compound barbell movements such as deadlifts and squats that require heavyweights but lower <a href=\"https:\/\/betterme.world\/articles\/mini-workouts-throughout-the-day\/\">repetitions per set<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The few reps and sets aim to build strength in the compound movements by adding weight every time you exercise. You may also benefit from increased muscle size, a bonus of training your muscles with such a workout plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Perform_The_5%C3%975_Workout_Program\"><\/span><b>How Often Should You Perform The 5&#215;5 Workout Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people craving <a href=\"https:\/\/betterme.world\/articles\/workout-problems\/\">increased strength<\/a> may want to perform this daily for maximum gains. However, that is not the way to go. Remember that you need rest days to allow your body muscles to grow and repair.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fitness experts recommend performing such a routine 3 times a week and setting rest days between the workouts (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=218818\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Your workout schedule could be &#8211; exercise on Monday, Wednesday, and Friday. The extra days between the workout days are crucial as they encourage muscle growth.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Perform_A_5%C3%975_Workout_Program\"><\/span><b>How Long Should You Perform A 5&#215;5 Workout Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most fitness gurus suggest performing this routine for no more than 4 weeks. In any case, it would be best to talk to your fitness instructor for <a href=\"https:\/\/betterme.world\/articles\/massage-before-or-after-workout\/\">further guidance<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-41994 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882.png\" alt=\"5x5 workout program\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5882.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Are_Worked_In_A_5%C3%975_Workout_Program\"><\/span><b>What Muscles Are Worked In A 5&#215;5 Workout Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Because this workout plan has compound movements, multiple muscle groups are targeted simultaneously. Most barbell exercises will target each muscle group by forcing other muscles to assist during each lift. This means that these exercises will target the following muscle groups (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=218818\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs: Hamstrings, quads, and calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core: Rectus abdominis and obliques\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back: Rhomboids, trapezius, Latissimus dorsi, and erector spinae<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest: Pectoralis major and minor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms: Biceps and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders: Long, lateral, and posterior heads<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-day-compound-workout-routine\/\">3-Day Compound Workout Routine<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Of_A_5%C3%975_Workout_Program\"><\/span><b>Sample Of A 5&#215;5 Workout Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a sample of a 5&#215;5 bodybuilding <a href=\"https:\/\/betterme.world\/articles\/aerial-yoga-benefits\/\">workout<\/a> regime to consider:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monday_Workout_A\"><\/span><b>Monday (Workout A)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press 5\u00d75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell hip raises 5\u00d75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell row 5\u00d75<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Wednesday_Workout_B\"><\/span><b>Wednesday (Workout B)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead press 5\u00d75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift 5&#215;5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat 5\u00d75<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Friday_Workout_C\"><\/span><b>Friday (Workout C)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell squats 5\u00d75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline bench press 5\u00d75<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell row 5\u00d75<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-41996 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-1024x576.png\" alt=\"5x5 workout program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_The_Exercises\"><\/span><b>How To Perform The Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are the exercise instructions to guide you:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><b>Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Thanks to its effectiveness in building upper-body strength, the barbell bench press is a staple in the 5&#215;5 bodybuilding regime.\u00a0\u00a0<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Anterior deltoid, biceps, triceps, pectoralis major, and serratus anterior (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=218818\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a flat bench holding a barbell in the rack using an overhand grip and above you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your feet on the ground, contract your glutes and quads, and then clamp back your shoulder blades to maximize the neural drive to your delts, chest, and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, then slowly lower the bar a few inches above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abs and your chest muscles, then push the bar back to the starting position explosively as you exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The incline bench press is a variation of the standard bench press. The difference lies in the setup. Some gyms have a dedicated incline bench press station. However, some do not, meaning you will have to make the adjustments yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You have to angle a bench to 30 to 45 degrees, then adjust the seat height so that your eyes are underneath the bar when you lie down (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=218818\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, you may want to position the bar directly over your face. After making the adjustments, proceed as shown in the step by step guide.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-41479 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1024x576.png\" alt=\"5x5 workout program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5733.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Barbell_Hip_RaisesThrusts\"><\/span><b>Barbell Hip Raises\/Thrusts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hip thrust <a href=\"https:\/\/betterme.world\/articles\/crossfit-workout\/\">exercise<\/a> should be part of your exercise routine if you are looking to build size and strength in your lower body.<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Gluteus maximus, gluteus medius, and hamstrings (<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=Zp26q4BY5HE\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.youtube.com\/watch?v=Zp26q4BY5HE\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><b>:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set your back against an elevated surface such as a bench with your knees bent, feet flat and firm on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure the bench is slightly below your shoulder blades, feet shoulder-width apart, and elbows rested on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a light barbell on your hips or deadlift the bar up, seat, and then get back to this position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your chin, then slowly push through your heels until your thighs are parallel to the floor. Your legs will form a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes at the top of the movement while holding it, release, and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Barbell_Row\"><\/span><b>Barbell Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The barbell row <a href=\"https:\/\/betterme.world\/articles\/trampoline-workout-benefits\/\">is loved<\/a> because it sculpts and tones your upper body while increasing upper body muscle strength.<\/span><\/p>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\">\u00a0Lats, biceps, rear delt, hamstrings, core, and back muscles (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=218818\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Facing the bar, step under it, and put your hands around it on either side. Take a step back from\u00a0the supports<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">with the<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">weight on your shoulders and position your feet slightly wider than the hip-width distance. Make sure your toes are also slightly pointing outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core, breathe deeply, and push your hips back to lower into a squat. Squat to your point of discomfort or until your quads are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a few seconds, then push through your feet to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38974 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><b>Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A dumbbell overhead press is one of the exercises you will find in a<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">5&#215;5 workout program with dumbbells. It works many upper body muscles and helps increase shoulder strength, balance and mobility (<\/span><a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=218818\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). There are several variations, including the standing and seated overhead press.\u00a0<\/span><\/p>\n<p><b>Muscles targeted: <\/b><span style=\"font-weight: 400;\">Deltoids (shoulders), pectorals, biceps, and trapezius<\/span><\/p>\n<p><b>How to:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet hip-width apart and a dumbbell in each hand, both held with<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">an overhand grip. This means the thumbs are on the inside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the back straight, breathe out, and then raise the weights above the head in a controlled motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a few seconds at the top of the movement, then inhale and return the dumbbells to the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1-month-workout-plan-to-get-ripped\/\">1 Month Workout Plan To Get Ripped: The Ultimate Guide<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Deadlifts are compound exercises that strengthen multiple major muscle groups at once. They are very effective in building muscle strength.\u00a0\u00a0<\/span><\/p>\n<p><b>Muscles targeted: <\/b><span style=\"font-weight: 400;\">Hamstrings, core, glutes, back, trapezius, and hips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7046193\/#:~:text=Deadlift%20is%20frequently%20performed%20primarily,quadriceps%20%5B23%2C%2024%5D.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>How to <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7046193\/#:~:text=Deadlift%20is%20frequently%20performed%20primarily,quadriceps%20%5B23%2C%2024%5D.\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><b>:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand behind the barbell and position your feet at a shoulder-width distance close to the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your chest, straighten your back, sink your hips, and bend forward to grip the barbell. Make sure both hands face down in an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the feet flat on the floor, grip the bar and push your hips forward into a standing position. Your legs and back should be straight, and your knees almost locked out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the barbell slightly lower than hip height and hold the stance for a few seconds. Return to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38877 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5419.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Barbell_Squats\"><\/span><b>Barbell Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Muscles targeted: <\/b><span style=\"font-weight: 400;\">Quads, hamstrings, glutes, calves, and lower back (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/better-way-squat-try-your-butt-will-thank-you-ncna717406\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>How to <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/health\/better-way-squat-try-your-butt-will-thank-you-ncna717406\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><b>:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet slightly over shoulder-width distance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell across your upper back using an overhand grip, then hug the bar to engage your upper back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove the bar&#8217;s weight and slowly squat until your hips are parallel with your knees and legs, forming a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds, then press your feet to the floor to push yourself explosively back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes and hold a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">It would be best to talk to your trainer to learn the correct form and minimize injury risk. Additionally, learn the correct variation of these exercises because intensity matters. For example, an advanced 5&#215;5 workout program will most likely include stronglifts 5&#215;5 or complicated variations.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name implies, a 5&#215;5 <a href=\"https:\/\/betterme.world\/articles\/front-delts-workout\/\">workout program<\/a> entails performing\u00a05 sets of 5 reps per exercise. This includes strength-building exercises as the program is mainly performed to increase muscle strength. You may also notice an increase in muscle mass or size.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 5&#215;5 workout plan mainly includes compound exercises that target all major muscle groups. These include barbell squats, barbell hip raises, deadlifts, bench press, and the barbell row. It would be best to craft such a workout plan with the help of your trainer.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5x5_Workout_Program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Increased muscle strength is one of the fitness goals of most workout fanatics. Contrary to what most people think, a muscle strength workout plan does not have to be complicated to bear fruits. The key to this is having the right exercises. To end the struggles of thousands of people looking for the best muscle [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":42666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[155,157,168,159],"coauthors":[114],"class_list":["post-42665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans","tag-friday-workouts","tag-monday-workouts","tag-strength-training-women","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5x5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5x5 Muscle-Strengthening Workout Plan - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the best exercises to include in a \u2605 5X5 WORKOUT PROGRAM? \u27a4 Find out in this read, including how to perform them.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5x5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5x5 Muscle-Strengthening Workout Plan\" \/>\n<meta property=\"og:description\" content=\"What are the best exercises to include in a \u2605 5X5 WORKOUT PROGRAM? \u27a4 Find out in this read, including how to perform them.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"5&#215;5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5&#215;5 Muscle-Strengthening Workout Plan\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/\"},\"wordCount\":1573,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg\",\"keywords\":[\"Friday Workouts\",\"Monday Workouts\",\"Strength Training for Women\",\"Wednesday Workouts\"],\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Increased muscle strength is one of the <a href=\\\"https:\/\/betterme.world\/articles\/swim-workouts-for-beginners\/\\\">fitness goals<\/a> of most workout fanatics. Contrary to what most people think, a muscle strength workout plan does not have to be complicated to bear fruits. The key to this is having the right exercises. To end the struggles of thousands of people looking for the best muscle strengthening regime, fitness gurus have developed the 5x5 workout program. Please keep reading to discover what it entails, its benefits, the muscles targeted, and a sample of a muscle-strengthening 5x5 workout plan.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A 5X5 Workout Program?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As the name implies, a 5\u00d75 workout entails\u00a0doing 5 sets of 5 reps per exercise for increased strength gains. Typically, such a<\/span><b>\u00a0<\/b><span style=\\\"font-weight: 400;\\\">workout regime consists of compound barbell movements such as deadlifts and squats that require heavyweights but lower <a href=\\\"https:\/\/betterme.world\/articles\/mini-workouts-throughout-the-day\/\\\">repetitions per set<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The few reps and sets aim to build strength in the compound movements by adding weight every time you exercise. You may also benefit from increased muscle size, a bonus of training your muscles with such a workout plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Often Should You Perform The 5x5 Workout Program?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Most people craving <a href=\\\"https:\/\/betterme.world\/articles\/workout-problems\/\\\">increased strength<\/a> may want to perform this daily for maximum gains. However, that is not the way to go. Remember that you need rest days to allow your body muscles to grow and repair.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fitness experts recommend performing such a routine 3 times a week and setting rest days between the workouts (<\/span><a href=\\\"https: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/\",\"name\":\"5x5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5x5 Muscle-Strengthening Workout Plan - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are the best exercises to include in a \u2605 5X5 WORKOUT PROGRAM? 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\u27a4 Find out in this read, including how to perform them.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"5x5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5x5 Muscle-Strengthening Workout Plan","og_description":"What are the best exercises to include in a \u2605 5X5 WORKOUT PROGRAM? \u27a4 Find out in this read, including how to perform them.","og_url":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":668,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"5&#215;5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5&#215;5 Muscle-Strengthening Workout Plan","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/"},"wordCount":1573,"commentCount":0,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg","keywords":["Friday Workouts","Monday Workouts","Strength Training for Women","Wednesday Workouts"],"articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Increased muscle strength is one of the <a href=\"https:\/\/betterme.world\/articles\/swim-workouts-for-beginners\/\">fitness goals<\/a> of most workout fanatics. Contrary to what most people think, a muscle strength workout plan does not have to be complicated to bear fruits. The key to this is having the right exercises. To end the struggles of thousands of people looking for the best muscle strengthening regime, fitness gurus have developed the 5x5 workout program. Please keep reading to discover what it entails, its benefits, the muscles targeted, and a sample of a muscle-strengthening 5x5 workout plan.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A 5X5 Workout Program?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">As the name implies, a 5\u00d75 workout entails\u00a0doing 5 sets of 5 reps per exercise for increased strength gains. Typically, such a<\/span><b>\u00a0<\/b><span style=\"font-weight: 400;\">workout regime consists of compound barbell movements such as deadlifts and squats that require heavyweights but lower <a href=\"https:\/\/betterme.world\/articles\/mini-workouts-throughout-the-day\/\">repetitions per set<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The few reps and sets aim to build strength in the compound movements by adding weight every time you exercise. You may also benefit from increased muscle size, a bonus of training your muscles with such a workout plan.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Often Should You Perform The 5x5 Workout Program?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Most people craving <a href=\"https:\/\/betterme.world\/articles\/workout-problems\/\">increased strength<\/a> may want to perform this daily for maximum gains. However, that is not the way to go. Remember that you need rest days to allow your body muscles to grow and repair.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fitness experts recommend performing such a routine 3 times a week and setting rest days between the workouts (<\/span><a href=\"https: ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/","url":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/","name":"5x5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5x5 Muscle-Strengthening Workout Plan - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are the best exercises to include in a \u2605 5X5 WORKOUT PROGRAM? \u27a4 Find out in this read, including how to perform them.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_435448369.jpg","width":1000,"height":668},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/5x5-workout-program\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"5&#215;5 Workout Program For Muscle Strength: The Ultimate Guide To Designing A 5&#215;5 Muscle-Strengthening Workout Plan"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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