Monday

Lower body volume day

Wednesday 

Upper body volume day

Thursday

Active recovery day

Saturday

PR (Personal Record day)

Monday and Wednesday’s are very hard days and the training session will probably last for 1 hours.

Enter your rep maxes into the orange boxes. You will need to log in again and enter lower down for week B after you have completed the rep maxes at the end of week A. So you will need to log in each week to update your training.

Copy and paste the training table into a notes app of your choice after you’ve entered your 5 rep maxes.

Missed lifts

If you miss a lift let me know and I’ll look into it

Rest between sets 

Rest between sets on 5×5 Volume day lifts is 5-8 minutes.

Week A

Week B