Five by Five
Two workouts, five sets of five, a little more weight every session. Eight weeks of the simplest barbell plan there is; the squat is in every one.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- A barbell, a rack, a bench and plates down to 2.5 lb.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Workout A
- Back Squat 5 × 5
- Bench Press 5 × 5
- Barbell Row 5 × 5
Same weight for all five sets. Rest three minutes between sets of the squat, two on the rest. If you miss the fives twice at a weight, take ten percent off and climb again.
Day 2 Workout B
- Back Squat 5 × 5
- Overhead Press 5 × 5
- Deadlift 1 × 5
One heavy set of five on the deadlift, after a couple of lighter sets to get there. The press moves slowest — a small plate a session is the plan.
Day 3 Workout A
- Back Squat 5 × 5
- Bench Press 5 × 5
- Barbell Row 5 × 5
Same weight for all five sets. Rest three minutes between sets of the squat, two on the rest. If you miss the fives twice at a weight, take ten percent off and climb again.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Quadriceps · Chest · Middle back · Lower back · Shoulders
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A barbell, a rack, a bench and plates down to 2.5 lb. Train 2 or 3 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Five by Five” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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Ask your trainer
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