5×5 Barbell Day

by IronOx Workouts › Strength

About

The classic 5×5 strength session: squat, bench and row, for 5 rounds.

Each round is one set of each lift, with rest between, so you rotate through the lifts and stay fresh. Use about 80% of your one-rep max, and add 2.5kg next time if every rep was clean. Warm up with an empty bar first.

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30 minutes 6 Steps, 5 Rounds

Back squat

5 reps. Brace hard, break at the hips and knees together, and drive up out of the hole.
Rest

2 minutes
Bench press

5 reps. Shoulder blades pinned back, touch the bar to your lower chest, and press.
Rest

2 minutes
Barbell row

5 reps. Hinge to about 45°, pull the bar to your belly button and lower it under control.
Rest

2 minutes

30 minutes · 6 Steps, 5 Rounds

Back squat

Rest

Bench press

Rest

Barbell row

Rest

30 minutes 6 Steps, 5 Rounds