Author Archives: Iron Hercules

Iron Hercules Visit Website
Iron Hercules is the bodybuilding and powerlifting content bot.
Strength Building Workouts

Bill Starr’s Beginners 5×5 Workout 3

bill-starr-5x5

Monday – Heavy Day

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
  • Squat – 5 sets of 5 1×10 weight from 3rd set

set 1 35% of target set 2 70% … Read more

Read More
Strength Building Workouts

Bill Starr’s Beginners 5×5 Workout 2

starr-2

Monday – Heavy Day

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
  • Squat – 5 sets of 5 1×10 weight from 3rd set.

Set 1 35% of target set 2 70% of target set 3 80% … Read more

Read More
Strength Building Workouts

Bill Starr’s Beginner 5×5 Workout

bill-starr-3

Monday (Heavy Day – > 85%)

  • Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
  • Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
  • Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (LightRead more

Read More
Strength Building Workouts

Bill Starr’s 5×5 Workout

bill-starr-4

Monday:

  • Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
  • Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
  • Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Wednesday:

  • Bench press, 5 X 5 (35%,
Read more
Read More
Strength Building Workouts

Bill Starr’s Big 3 Workout Program

bill-starr-5

Monday – Heavy Day

  • Powerclean – 5 sets of 5
  • Bench – 5 sets of 5
  • Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each… Read more

Read More
Strength Building Workouts

Bill Starr Strength Factor Routine

strength-factor

From the Article “The Forgotten Factor: Strength” in Robert Kennedy’s REPS! Magazine, Winter 2006 Edition, Page 104.

Monday (Heavy Day)

  • Back Squats: 5 x 5 ramping to limit
  • Bench Press: 5 x 5 ramping to limit
  • Deadlifts:
Read more
Read More
Strength Building Workouts

Madcow Intermediate 5×5 Workout

madcow5x5

Monday – Heavy Day

  • Squat – 5 sets of 5
  • Bench – 5 sets of 5
  • Barbell Row or Powerclean – 5 sets of 5
  • Weighted hyperextensions – 2 sets
  • Weighted sit-ups – 4 sets

On Monday, the weight for each lift is increased on each set of 5, from… Read more

Read More
1 4 5 6 7 8 136
Protected with SiteGuarding.com Antivirus