Best Way to Build Muscle and Strength: The 5×5 CrossFit Program

The 5×5 Program is pretty common among the body building community, but can you apply the same principles to CrossFit? 

Usually used to help people build strength, muscle and mass, a good 5 x 5 can also work for those looking to add speed and flexibility. For instance, in CrossFit it’s not all about brute strength 100% of the time. 

Mostly used to add mass, these modified 5×5 Program workouts can be adjusted to fit your CrossFit needs. 

Rest periods

For 60 – 120 seconds between sets of the 5 x 5 compound lifts.

Rest for 30 – 45 seconds between sets of the accessory exercises or other examples added in.

HOW TO BUILD MUSCLE AND STRENGTH: THE 5 x 5 PROGRAM

WORKOUT A

Core compound lifts

Back squat 5 x 5
Bench press 5 x 5
Bent over row 5 x 5

Accessory lifts

Pull ups 2 x 8
Side lateral dumbbell raises 2 x 8
Sit ups 2 x 15

WORKOUT B

Core compound lifts

Front squat 5 x 5
Strict press 5 x 5
Deadlift 5 x 5

Accessory lifts

Barbell curl 2 x 8
Seated triceps press 2 x 8

WORKOUT C

5×5 Squat
Five x Five Bench
5×5 pendlay row

WORKOUT D

5×5 Squat
5×5 Press
1×5 deadlift

OTHER EXAMPLES TO MODIFY

• Front Barbell Squat 5 sets, 5 reps
• Standing Military Press. 5 sets, 5 reps
• Barbell Deadlift 3 sets, 5-8 reps (2-3 sets)
• Pullups  3 sets, 5-8 reps (2-3 sets)
• Barbell Curl 3 sets, 8-12 reps
• Hanging Leg Raise. 3 sets, 8-10 reps

STARTING WEIGHTS AND NOTES

It should be noted like with any program, it’s best to start light and work your way up. For example, start light and jump up proportionately each workout.

The exercises above are some variation of the 5×5 program training method. The program is intense, so don’t go more than six weeks without a planned deload week. Recovery is key.

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