I never really heard much of the 5x5 method before I joined this site. But after all these good words I read on this forum i tried it with my squat. I loved it! Im trying to fit it into my current routine. Maybe you guys can give your opinion on my plan.

 

My current routine is a push, pull, legs split and my goal is building muscle. But i like to increase my squat and deadlift strength because I think this maybe will boost my leg growth a bit. 

 

My plan is to split my routine into 2 cycles. In the first push pull legs cycle the legs day contains the 5x5 squat, and the pull day no deadlift. And in the second cycle my legs day is more focussed on hypertrophy and my pull day I also train my deadlift strength.

Day 1: Push 1

Dumbbell bench press

Incline barbell press

dumbbell flies

Dumbbell shoulders press(Arnold/standard)

Skullcrusher

rope pushdowns 

 

Day 2: Pull 1

Barbell rows (under/overhand)

Pull up(normal/Behind the neck)

Machine(switch it up)

Lateral raises (last 2 sets dropset)

rear delt fly

straight bar curl + hammer curl (Superset)

 

Day 3: Legs 1

Squat (5x5)

Walking lunges

Stifflegged DL

Hamstring curls

Seated calf raises

Calf raises

 

Day 4: push 2

Incline dumbbell press

Decline barbell

Dumbbell fly

Barbell shoulders(militairy,overhead,BHN)

Cable bar pushdown

Rope overhead extensions

 

Day 5: pull 2 

Weighted pull-ups

Cable row

Deadlift (For strength)

Upright row

Superset front side rear raises

Dumbbell curl

Preacher curl machine

 

Day 6: Legs 2

Leg extensions

Legpress

Front squats

Hamstring curls

Seated calf raises

Calf raises

 

Abs 2 or 3 times a week, when I have some energy left. For deadlifting I think i'm sticking with lower reps instead of 5x5 for building strength.

I have a question about the 5x5 method that is probably answered somewhere, but since we're on the topic figured I'd ask.

 

I've always been tought that it's good to progressively overload the weight, meaning you add a little bit more weight each time.

 

For the 5x5 are you guys continually adding weight each set, or are you getting a weight and simply holding it for 5 sets of five reps, and can anyone explain the logic?

 

As for using this for hyperthropy, I think it's more of a power set since it's reletively small volume. Hyperthropy set for me would be more like 5-8 sets of 10-12 reps.

Day 1: Push 1

Dumbbell bench press

Incline barbell press

dumbbell flies

Dumbbell shoulders press(Arnold/standard)

Skullcrusher

rope pushdowns 

 

Day 2: Pull 1

Barbell rows (under/overhand)

Pull up(normal/Behind the neck)

Machine(switch it up)

Lateral raises (last 2 sets dropset)

rear delt fly

straight bar curl + hammer curl (Superset)

 

Day 3: Legs 1

Squat (5x5)

Walking lunges

Stifflegged DL

Hamstring curls

Seated calf raises

Calf raises

 

Day 4: push 2

Incline dumbbell press

Decline barbell

Dumbbell fly

Barbell shoulders(militairy,overhead,BHN)

Cable bar pushdown

Rope overhead extensions

 

Day 5: pull 2 

Weighted pull-ups

Cable row

Deadlift (For strength)

Upright row

Superset front side rear raises

Dumbbell curl

Preacher curl machine

 

Day 6: Legs 2

Leg extensions

Legpress

Front squats

Hamstring curls

Seated calf raises

Calf raises

 

Abs 2 or 3 times a week, when I have some energy left. For deadlifting I think i'm sticking with lower reps instead of 5x5 for building strength.

Well you defintiely want to add weight each set if you can. Have a spotter just incase you need them.

 

As for hyprtrophy, yeah more volume is needed for muscle gain.  Staying in the 12-15 rep range with 12-15 "working sets" per muscle group is optimal.  But remember you can even alter that with TEMPO :)

When I am doing 5x5 for squats, I choose a weight that I can do 5x(maybe 6, max 7) and then use this weight 5 sets. The last 2 sets I definitely need a spotter!