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5x5 Barbell Strength

StrengthIntermediate

Classic 5x5 program built around heavy compound lifts. Focus on adding weight each session for progressive overload.

⏳ 50 min💪 3 exercises🔥 350 cal💔 quadriceps, chest, back, shoulders, glutes

Equipment: barbell, squat rack, bench

compoundprogressive overloadbarbell

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Exercises

  • Barbell Back Squat
    5 sets × 5 reps
    Rest: 180s
    Work up to working weight over 2 warm-up sets
  • Barbell Bench Press
    5 sets × 5 reps
    Rest: 180s
    Keep shoulder blades retracted
  • Barbell Row
    5 sets × 5 reps
    Rest: 150s
    Strict form, no momentum

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