5x5 Program

Program 1



Thank you for choosing the 5×5 template. Before you head off to the gym, please read the full program below. Thanks again and happy training!

 (3 sessions a week)


Gym Required


This 5×5 program is designed for people who meet the following criteria: Have an interest in getting gaining strength and muscle. Have some experience training in a gym environment. Trainees who want to build a strength base around the big four lifts, squat, deadlift, press and bench press. If your goals in the future are powerlifting, bodybuilding or weight loss, we recommend you still follow this program as it leads onto our other programs suited for those goals. The program uses progressive overload each workout to achieve this goal. What is progressive overload? Progressive overload is increasing the weight or volume of an exercise over time to achieve strength and muscle gain.

The program isn’t designed to last for a certain timeframe, however when your strength stalls on most lifts then treat that as the end of the program.

The program consists of 2 workouts, workout A and workout B which you will alternate and repeat over and over.

The program is designed you to have 3 workouts a week.

Make sure you don’t complete the workouts all in a row with no days off, we understand through peoples work schedules this might be a challenge, however, avoid this at all costs as progressive overload and strength gain will quickly fail.



The aim of each workout is to increase the weight in small increments each time, for example if you are squatting at 60kg, then the next workout you will work at 62.5kg, continue this method until strength stalls.


Before starting the program make sure you can perform ALL exercises with good form and good range of motion, we do NOT want you starting the program until you can do this as results will be minimal. If mobility is an issue (can’t go to depth on the squat, then we recommend you working on mobility before starting any training program)


Equipment wise all exercises must be done with a barbell with any 5×5 lift unless stated otherwise, we advise not to use lifting straps, wraps, knee sleeves and a lifting belt as you wont have built up enough strength to get any use out of these.


The goal of a warm-up is to prepare you for the upcoming physical task and is comprised of both general and specific components. A general warm-up is any activity that is different than what you will be doing for your workout. For example, doing 5 minutes of easy cardio prior to starting your squats is considered a general warm-up. We recommend any general warm-up providing you are able to start the workout without any trouble.

A specific warm-up is either very similar or the same as the upcoming activity and uses gradually increasing intensity. For example, performing squats first with the empty barbell and then progressively adding load towards your target weights, you do NOT count these warmups as your working sets.