Strength Building Workouts

Bill Starr’s Beginners 5×5 Workout 2

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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% of target set 4 90% of target set 5 target.

Wednesday – Light Day

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set
  • Squat – 5 sets of 5 1×10 weight from 3rd set.

Set 5 use weight from 3rd set of Monday

Friday – Medium

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set
  • Squat – 5 sets of 5 1×10 weight from 3rd set.

Set 5 use weight 4th set of Monday .

  • Leg extensions and leg curls 1×20 and 1×10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps .
  • 1 set of weighted situps.

Eventually this will feel like a power lifting contest so we change the basic set up:

Monday

  • Powerclean Heavy
  • Bench Medium
  • Squat Light

Wednesday

  • Powerclean Light
  • Bench Heavy
  • Squat Medium

Friday

  • Powerclean Medium
  • Bench Light
  • Squat Heavy
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