Category : Strength Building Workouts

Strength Building Workouts

Bill Starr’s Beginner 5×5 Workout

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

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Strength Building Workouts

Bill Starr’s 5×5 Workout

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%,
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Strength Building Workouts

Bill Starr’s Big 3 Workout Program

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 week, and… Read more

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Strength Building Workouts

Bill Starr Strength Factor Routine

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:
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Strength Building Workouts

Madcow Intermediate 5×5 Workout

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 a light warm-up… Read more

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Strength Building Workouts

Wendler/Westside Strongman Template The Rough Edition

Warning to the reader! This is something I have been taking a lot of time developing. This is the rough edition, because I will let you response, send hate mail and suggestions, work out the kinks and shape this mere article/crazy idea/guide,… Read more

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Strength Building Workouts

5×5 Workout Routine

Sometimes, we all get in a rut or hit a plateau and are looking for a routine to shake things up and kick-start the gains. And often, when this happens, guys start looking for the newest “hot” routine they see in a magazine. But more… Read more

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