Workout of the Week: 5x5x5

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.


This is the ultimate, no-nonsense, basic strength workout that trains all your major muscle groups. To build strength, keep the reps lower and the weight heavier. The structure of the workout is pretty simple: one multi-joint power movement; two lower body; two upper body; and close with an abdominal movement to close. For both the lower and upper body movements, the goal is to do two complementary movements that target both the anterior and posterior chains. All movements are with a barbell. One word of caution, technique is imperative for each of these movements. If you haven’t done any of them, consult a coach before trying them and begin with low weight.


Complete 5 sets of 5 reps of each movement.

(1) Hang Cleansumo deadlift

(2) Squat variation (front, back, or box)

(3) Deadlift variation (conventional, sumo, straight-leg)

(4) Bench or Overhead Press

(5) Bent-over barbell row (pronated or supinated)

Abdominal

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