{"id":"357d5767-5fbb-48b2-9453-a28d8ec5a520","title":"5×5 Barbell Day","icon":"🏋️","parent_id":null,"author":{"name":"IronOx","initials":"I"},"category":{"id":"726ca42f-106b-4f71-a2da-b3171c9aeb98","name":"Strength","path":["Workouts","Strength"]},"description":{"markdown":"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.","html":"

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.

"},"youtube_video_id":null,"rounds":5,"round_duration_in_seconds":360,"total_duration_in_seconds":1800,"steps_count":6,"updated_at":"2026-04-08T07:40:57.179Z","favourites_count":5,"forks_count":0,"favourited":false,"steps":[{"id":"3bbeae82-a890-4d0c-954d-300263e25b5b","number":1,"title":"Back squat","description":{"markdown":"**5 reps.** Brace hard, break at the hips and knees together, and drive up out of the hole.","html":"

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

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"27e0ab19-e0df-4384-b3f4-c82c622a7aed","number":2,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"af420eb9-8642-496e-9d14-8aab34134b41","number":3,"title":"Bench press","description":{"markdown":"**5 reps.** Shoulder blades pinned back, touch the bar to your lower chest, and press.","html":"

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

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"d8cb2af1-fc7b-47da-8790-d81c35f7b365","number":4,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"f8b4f003-e0fe-4af2-8bf4-9dd484bf1caa","number":5,"title":"Barbell row","description":{"markdown":"**5 reps.** Hinge to about 45°, pull the bar to your belly button and lower it under control.","html":"

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

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"cd474b1c-b0a4-4469-9065-69d6b5210aed","number":6,"title":"Rest","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null}]}

Routine complete