Monday
Deadlift 1x5
Bench press 9x5
Pull up 12x5
Squat 5x5

Wednesday
Lateral raise 8x5
Bicep curl/tricep 9x5
Squat 5x5
Bent over row 9x5

Friday
Squat 5x5
Bench press 9x5
Pull up 12x5
Deadlift 1x5

Saturday
Bicep curl/tricep 9x5
Shoulder press 8x5


I do cardio on the days in between. My aim is to lose weight and pack some muscle. What yall think?

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What are you trynna achieve though ?

You have all the essential lifts, maybe throw in some dips ( weighted ) and lunges. Keep your diet tight and reap the rewards

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No Church in the Wild

if you included your rep/set ranges it would be alot easier to evaluate

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Yeah sure. I'll do that.

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Thanks. Is one bench press a session enough for chests, or should I add more chest exercises for a day's session.

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looking at it now, thats a good bit of volume

what is your plan for progression?(adding weight weekly? biweekly? monthly?)

or are you breaking it up so that you add weight relative each exercise, considering the numbers you may want to consider pyramids

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I hope to add weight every session. What is pyramids?

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Couple of things

1 theres too much squatting. I would do all your leg stuff on one day.

2 not enough shoulder work. I would add a couple sets of upright rows in the mix.

3 its kind of jumbled. I would limit the plan to no more than 2 body parts a day. Then you can hit things twice a week, but hit everything hard enough on the days you do them.

Otherwise it looks pretty solid. You def have the bases covered

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either ramping up or ramping down sets

ie 8 -> 6 -> 5 -> 5 -> 3

or the familiar 5->3->1(max effort/weight)



its generally for folks who have hit the plateau on noobie gains. but i dont know your numbers. if you are borrowing from strength routines like stronglifts/SS keep in mind that as the weight goes up week to week you will start failing with the rep ranges you currently have. Consider losing some of the extras(IE lateral raises, tricep extensions) if increasing pure strength is your goal

but if not, it looks solid. definitely have a warm up set tho for the major compounds.(ie <50% of your work set for 5-8 reps)

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I do shoulders twice a week. Isnt that enough?

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Yea but you only get 10 sets in, whereas you get like 20 sets for your upper back. I would tack 5-10 sets of upright rows on. Remember your shoulder exercises work your traps too.

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I have been meaning to ask. What qualifies as noobie gains/plateaus for 5 x 5? Is it relative to body weight and what you can lift?

I do more of a split... but this plan looks good too. Only suggestion I would make is chop up the bench into flat/inc or flat/dec to hit all your fibers.