Workouts
Barbell 5×5, workout B
Barbell 5×5, workout B is a 50-minute workout for beginner level with barbell, rack: Back squat (5 × 5), Overhead press (5 × 5), Deadlift (1 × 5).
| Time | 50 minutes |
|---|---|
| Level | Beginner |
| Equipment | Barbell, rack |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat | 5 × 5 | 3 min |
| Overhead press | 5 × 5 | 3 min |
| Deadlift | 1 × 5 | – |
How to do it well
- Swap with workout A three days a week.
- The deadlift is one hard set: warm up to it and leave it there.
- If you fail the same weight three times, drop 10% and build back.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
WorkoutsBarbell 5×5, workout ASquat, bench and row: the first of two workouts that build strength fast. 50 minutes, beginner, barbell, rack, bench. Exercises, sets, reps and rest.WorkoutsLower body dayThe other half of an upper and lower split: strength first, then volume. 60 minutes, intermediate, barbell, machines. Exercises, sets, reps and rest.WorkoutsDeadlift dayOne heavy lift, then just enough work around it. 50 minutes, intermediate, barbell. Exercises, sets, reps and rest.WorkoutsPull dayBack and biceps, the second day of a push, pull, legs week. 60 minutes, intermediate, barbell, pull-up bar, dumbbells, cables. Exercises, sets, reps and rest.