The Best 5x5 Weight Lifting Workouts

Whether you are a bodybuilder, powerlifter, athlete or recreational gym rat, the objective is almost always the same: Build muscle and get stronger. Very few programs -- if any -- have been proven to be as effective in as many different settings as the 5x5 method. Although minor modifications have been made depending on who's being trained, the basic premise has stayed the same -- perform five sets of five reps with basic compound barbell exercises that work every muscle group at each session, and always strive to add weight to the bar.

Novice and Intermediate Lifters

Some of the most effective, tried and true versions of the 5x5 for novice and intermediate lifters are those created by strength coach Mark Rippetoe. Using his approach, create two workouts -- A and B -- that alternate at each session. In "Starting Strength; Basic Barbell Training," he recommends that one workout consist of the squat, bench press and dead lift (workout A), while the other includes the squat, overhead press and power clean (B). Direct arm work such as curls and triceps pushdowns are not included and should be added sparingly to not impede recovery. Perform a few progressively heavier warmup sets, followed by three sets of five reps at the top weight for the day. At each workout, attempt to add weight -- if only a few pounds -- to the previous session's workload. This works especially well for novices, who are further from their genetic strength potential than seasoned lifters and are thus able to add weight at nearly every session.

Bodybuilders

Although Rippetoe's methods are recommended for an array of lifters, it's not easy to convince some bodybuilders to avoid direct arm work and isolation exercises. For them, the 5x5 routine created by bodybuilder Reg Park is the way to go. Park's system included three phases; phase 1, phase 2 for bodybuilders and phase 3 for bodybuilders. Phase 1 is the conditioning phase: five sets of five on the squat, bench press and deadlift three days per week for three months. Phase 2 is similar -- also three days per week for three months -- except the front squat is added before the back squat, overhead press after bench press and high pull before the dead lift. During the final phase, more exercises such as barbell row, bicep curls, dumbbell press and triceps extensions are added. As with Rippetoe's program, complete a few progressively heavier warmup sets followed by three top sets of five using as much weight as possible.

Athletes

Aside from brute strength and size, athletes must concentrate on exercises that increase overall body power. Variations of the Olympic lifts -- specifically the power clean -- are used to accomplish this goal. In other 5x5 routines such as those written by strength coach Bill Starr, the power clean is included with the back squat and bench press. Although very similar to Rippetoe's 5x5, Starr's version utilizes heavy, medium and light days for the power clean, squat, and bench press. The heavy day is Monday and consists of five sets of five reps on each exercises, working up to a top set for the day. Wednesday is the light day, in which the bar weight is dropped significantly -- generally 60 percent of Monday -- to aid in recovery. The last training day medium -- five sets of five around 80 percent of what you did Monday.

Wrapup

For more 50 years, the 5x5 method has been used by bodybuilders, powerlifters, athletes and recreational strength trainers to pack on size and strength. The benefits of incorporating compound exercises like squats and deadlifts are well known, and no routine can boast the longevity, versatility and effectiveness of the 5x5. Anyone looking for a total body workout that requires little time or equipment can benefit by using any 5x5 variation.