The Ultimate 5x5 Workout: Build Muscle & Strength FAST!

Written By: Maxence Cote

Updated: Feb 4, 2025

Workout Types

Strength Training
Powerlifting
Progressive Overload

Equipment Needed

Barbell
Dumbbells
Bench
Squat Rack
Mat

Workout Schedule

Day 1 - Workout A: Squat, Bench, Row
Day 2 - Workout B: Squat, Overhead Press, Deadlift
Day 3 - Rest or Active Recovery
Day 4 - Workout C: Squat, Bench, Row (Heavier Load)
Day 5 - Rest or Light Conditioning
Day 6 - Optional Assistance
Day 7 - Full Rest

Workout Summary

Main Goal: Increase Strength and Muscle Mass
Workout Type: 5x5 Strength Training
Program Duration: 8 Weeks
Training Level: Intermediate to Advanced

Overview

The 5x5 strength training program is one of the most effective ways to build serious size and power. This program focuses on progressive overload, where you increase weights weekly while keeping reps low. The goal is to maximize muscle recruitment by training with compound lifts that engage multiple muscle groups. This 3-day per week program allows for ample recovery, ensuring muscle growth and strength gains while preventing overtraining. Expect to increase your squat, bench press, and deadlift numbers while building a solid muscular foundation.

The Ultimate 5x5 Workout: Build Muscle & Strength FAST!

Frequently Asked Questions

Can beginners follow this 5x5 plan?

This program is best for intermediate and advanced lifters. Beginners should start with lighter weights and master form before increasing intensity.

How much weight should I start with?

Begin with a weight where you can complete all sets with good form but feel challenged in the last 1-2 reps of each set. Increase weight by 5-10 lbs weekly.

What results can I expect after 8 weeks?

You’ll gain strength, muscle mass, and improved lifting efficiency. Most lifters see a 10-20% increase in squat, bench, and deadlift strength.

Can I add cardio to this program?

Yes, but keep it low-intensity (walking, cycling, light jogging) on rest days. Avoid excessive cardio to prevent recovery issues.

How should I eat while following this plan?

Focus on high-protein foods (chicken, fish, eggs, lean beef), complex carbs (oats, rice, sweet potatoes), and healthy fats (avocados, nuts, olive oil).

What if I miss a workout?

Resume the plan on your next training day. Avoid doubling up workouts to prevent overtraining.

Should I take supplements?

Supplements aren’t mandatory, but whey protein, creatine, and BCAAs can support muscle recovery and growth.