PHUL B.D.S.M 5x5

This program uses the 5x5 set up utilised by many beginner and intermediate lifters looking to gain strength, and adds Hypertrophy sets and reps. 

Each day you will start with a 5x5 set of ONE of the following, either Bench, Deadlift, Military Press, or Squat, and superset it with an antagonistic or complimentary muscle. If time is a constraint, give the first two exercises everything you have and skip the accessories. If you have time for a full workout, strap up and get it on.

As it is 5x5, the goal is to add a little weight every week, usually 5-10lbs, and push a little more. Good luck.

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Week 1

Week 2

Week 3

Week 4

Superset and complete the first two exercises in 5x5 fashion.

Deadlift (Barbell)

Front Squat (Barbell)

Nordic Curl

Sissy Squat

Kettlebell Swing

Standing Calf Raise

Tricep Rope Push Down (Cable)

Dead Day

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

High Pull

Face Pull

Bench day

Superset and complete the first two exercises.

Military Press (Barbell)

Wide Grip Lat Pulldown

Lateral Raise (Machine)

Bench Press (Close Grip)

Bicep Curl (Barbell)

Dip (Weighted)

Incline Tricep Extension (Dumbbell)

Rear Delt Fly (Dumbbell)

Press day (Pump day)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Seated Calf Raise

Hammer Curl

Squat Day

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