Let me tell you something about building strength and muscle. After years of studying, I've learned there are many effective programs out there. However, the 5x5 workout program stands out for one main reason: it flat-out works well.
Made famous by legendary bodybuilder Reg Park in the 1950s (and later inspiring Arnold Schwarzenegger himself), the 5x5 workout program has stood the test of time. When you look at the science and results behind it, it's easy to see why.
In this guide, I'm going to break down everything you need to know about the 5x5 workout program.
What You'll Learn in This Article:
• What Exactly Is the 5x5 Workout Program?
• The 3 Phases You’ll Progress Through
• Benefits Backed by Science
• How To Choose the Right Weights
• Keys to Seeing the Best Results
• Supplements To Maximize Your Gains
The Foundation: Understanding the 5x5 Workout Program
The beauty of the 5x5 workout program lies in its simplicity. Following Reg Park's original design, you'll train three days per week. On each day, you'll focus on fundamental compound movements. The bulk of these movements will include squats, bench presses, and deadlifts.
The concept is straightforward: for most exercises, you'll do 5 sets of 5 repetitions. But here's something crucial that many people miss - the first two sets are strategic warm-up sets to prevent injury. Those final three sets? That's where the real growth happens.
Let's break down how to structure your rest periods for maximum strength gains...
Phase 1: 3-5 minutes between sets
Phase 2 & 3: 2 minutes between sets
When you can complete all reps across all sets, it's time to progress...
Upper-Body Exercises: Add 5 pounds
Lower-Body Exercises: Add 10 pounds
The 3 Phases of the 5x5 Workout Program
Each phase spans 3 months, creating a complete 9-month training cycle. Here's how each phase breaks down.
Phase 1 (Beginner)
| Exercise | Sets | Reps |
| Hyperextensions | 3 | 10 |
| Back Squat | 5 | 5 |
| Bench Press | 5 | 5 |
| Deadlift | 5 | 5 |
Phase 2 (Intermediate)
| Exercise | Sets | Reps |
| Hyperextensions | 3 | 10 |
| Back Squat | 5 | 5 |
| Bench Press | 5 | 5 |
| Barbell Shoulder Press | 5 | 5 |
| Pull-Ups | 5 | 5 |
| Deadlift | 5 | 5 |
| Standing Calf Raises | 5 | 25 |
Phase 3 (Advanced)
| Exercise | Sets | Reps |
| Hyperextensions | 3 | 10 |
| Back Squat | 5 | 5 |
| Bench Press | 5 | 5 |
| Barbell Shoulder Press | 5 | 5 |
| Bent-Over Row | 5 | 5 |
| Deadlift | 5 | 5 |
| Behind the Neck Press | 5 | 5 |
| Barbell Curls | 5 | 5 |
| Lying Tricep Extensions | 5 | 8 |
| Standing Calf Raises | 5 | 25 |
Science-Backed Benefits of the 5x5 Workout Program
This program has been delivering results since the 1930s, and modern research confirms why it works so well:
1. Significant Strength Gains
When you train with heavy weights in lower rep ranges, you target strength development. This translates to real-world benefits. From carrying groceries to moving furniture, everything becomes easier.
2. Muscle Growth
Recent research shows that muscle mass isn't just about aesthetics. A study from 2023 found that higher muscle mass is linked to lower all-cause mortality (1). Your muscles actually help protect against metabolic diseases, including type 2 diabetes (2).
3. Efficient Training
Three focused workouts per week are all you need. This program delivers maximum results with minimal time investment.
4. Progressive Overload
The systematic weight increases ensure continuous adaptation and progress. This is known as progressive overload, which basically just means giving the muscle more work over time to adapt.
Choosing the Right Weights
Let's talk about how to select your weights properly:
Warm-up Sets:
First Set: 60% of your 5-rep max
Second Set: 80% of your 5-rep max
Working Sets:
Final Three Sets: 100% of your 5-rep max
For heavier lifts, especially deadlifts, you might need additional warm-up sets. That's perfectly fine. It is better to be thoroughly warmed up than risk injury.
How to See the Best Results in the 5x5 Workout Program
5x5 training is a great way to earn strength and build muscle. It’s also not quite as complex as many other training programs. It’s simple. It’s effective. It only requires 3 workouts per week.
I will say though, I still recommend getting physical activity in the other 4 days each week. Physical activity like walking, running, swimming, and playing sports is good for you.
But when it comes to resistance training with the 5x5 workout program, 3 days is all it takes. So, if you don’t have a ton of time to hit the gym every day, but still want to get strong, this is a great way to do it!
If you want to build muscle and lose body fat while you do it, then there are other factors you need to consider as well. One of the most important of these factors is your nutrition.
Without the right nutrition, it will be very difficult to get results. If you're not sure where to get started with your nutrition, this is one of the many areas we can help in! In fact, we offer a tool called the 1st Phorm App to help.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7.
They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most! Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too!
No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today, and see what the hype is about. I promise if you meet us halfway, we’ll do everything we can to help you earn amazing results!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Wang, Y., et al. "Low Skeletal Muscle Mass Index and All-Cause Mortality Risk in Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies." PLOS One, vol. 18, no. 6, 2023.
(2) Baker, C.F., et al. "Lean Body Mass and Risk of Type 2 Diabetes - A Danish Cohort Study." Journal of Diabetes and Metabolic Disorders, vol. 18, no. 2, 2019, pp. 445-451.
