Of the all the exercise programs found on the Jefit app, the 5×5 strength program is one of the most popular. The 5×5 strength training program is primarily designed to build strength, but it can also lead to muscle mass gains, especially in beginners or those who are new to structured weightlifting programs.
Program Design
The program typically involves performing compound exercises like squats, deadlifts, bench presses, rows, and overhead presses for five sets of five repetitions each. This repetition and set scheme emphasizes heavy weights and lower repetition ranges, which are conducive to strength gains by focusing on neural adaptation and increasing muscle fiber recruitment. However, because of the intensity and volume of the program, it can also stimulate muscle hypertrophy, particularly in individuals who are not accustomed to such training stimuli. So while strength gains are the primary goal, muscle mass gains are often a welcomed side effect for many who follow the program consistently.
5×5 Program Example
The following 5×5 strength program uses both dumbbells and barbell. This program focuses on compound movements to target multiple muscle groups and build overall strength and muscle mass.
Upper Body: Day 1
- Barbell Bench Press: 5 sets x 5 reps
- Bent-over Barbell Rows: 5 sets x 5 reps
- Dumbbell Shoulder Press: 5 sets x 5 reps
- Dumbbell Bicep Curls: 3 sets x 8-10 reps
- Tricep Dips (bodyweight or assisted if needed): 3 sets x 8-10 reps
Lower Body: Day 2
- Barbell Squats: 5 sets x 5 reps
- Dumbbell Lunges (per leg): 5 sets x 5 reps
- Romanian Deadlifts (with barbell): 5 sets x 5 reps
- Dumbbell Calf Raises: 4 sets x 10-12 reps
- Plank: 3 sets x 30-60 seconds
Rest Day: Day 3
Upper Body: Day 4
- Barbell Overhead Press: 5 sets x 5 reps
- Dumbbell Bent-over Rows: 5 sets x 5 reps
- Barbell or Dumbbell Bench Press (Incline or Decline): 5 sets x 5 reps
- Dumbbell Hammer Curls: 3 sets x 8 reps
- Tricep Skull Crushers (with barbell or dumbbells): 3 sets x 8 reps
Lower Body: Day 5
- Deadlifts (with barbell): 5 sets x 5 reps
- Dumbbell Step-ups (per leg): 5 sets x 5 reps
- Goblet Squats (with dumbbell): 5 sets x 5 reps
- Dumbbell Romanian Deadlifts: 4 sets x 8 reps
- Russian Twists (with or without weight): 3 sets x 12 reps (each side)
Rest Day: Day 6
Rest Day: Day 7
Jefit 5×5 Strength Training Programs
Here are just a few of the many 5×5 strength training programs developed by the Jefit staff. Currently, we have about 30 such types of strength training routines.
- Jefit 5×5 Strength Training Routine (*new* Elite) – this is very similar the routine you see above.
- 5×5 strength Training Program
- 5×5 Dumbbell Routine
- 5×5 (Beginner 2-Day)
- 5×5 Split Full Body Program
Stay Strong Together
The Jefit app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and share workouts with friends. Take advantage of Jefit’s large exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Jefit was named best strength training app for for 2024 by PC Magazine, Forbes and Garage Gym Reviews.
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