The 5x5 Training Plan

The basic concept of performing five sets of five repetitions (5x5) dates back to the 1930s with US weightlifting coach Mark Berry. However, its formalization and global popularization is credited to the British bodybuilder and three-time Mr. Universe Reg Park in 1958.

Famous users: Arnold Schwarzenegger, heavily influenced by Reg Park, used this exact 5x5 system in his early days to build his massive foundational strength. Later, legends like Bill Starr or more recently Mark Rippetoe and Mehdi Hadim (Stronglifts) adapted the system for the masses.

In 5x5 training, you use heavy weights (approx. 75-85% of your one-rep-max) exclusively for multi-joint compound exercises like squats and bench presses.

• Why 5 repetitions? This "sweet spot" allows you to lift very heavy weights (maximum strength gains), but with a total of 25 repetitions per exercise, it generates enough mechanical tension for significant muscle growth (hypertrophy).
• Progressive Overload: The secret is progression. As soon as you complete the 5x5 cleanly, you add 2.5 kg to the barbell in the next workout.

• Do I really have to squat 3x a week?
  Yes! That is the core of the system. The high frequency forces your central nervous system to adapt and leads to rapid strength increases.
• What do I do if I can't complete the 5x5?
  If you only manage 5/5/5/4/3, for example, you keep the same weight for the next workout. You only increase the weight once all 25 reps are complete.
• Can I add curls or ab exercises?
  The program works best pure. Optionally, you can do 2 light sets for arms or abs at the end of each workout, but it must not interfere with your squat recovery!