Single Factor 5x5
Full Program found here:
Single Factor 5x5 Be sure to click on the INTERMEDIATE version.
Single Factor 5x5
Monday:
A2G Squat: 5 x 5 [Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)]
Flat Bench: 5 x 5 [Same]
Barbell Row: 5 x 5 [Same]
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday:
A2G Squat: 4 x 5 [First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again]
Standing OHP: 4 x 5 [Ramping weight to top set of 5]
Deadlift: 4 x 5 [Ramping weight to top set of 5]
Assistance: 3 sets of sit-ups
Friday:
A2G Squat: 4x5, 1x3, 1x8 [First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8]
Flat Bench: 4x5, 1x3, 1x8 [Same]
Barbell Row: 4x5, 1x3, 1x8 [Same]
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)