For now, you don’t need Front Squats, Zercher Deadlifts, Push Press, etc. The whole program revolves around the compound lifts.ģ. Do not drop any exercises, especially not the Squat. Avoiding what is hard does not get you results. Lots of people do not like to Squat or Deadlift because it is hard. Focus on the big picture: getting your Squat up to 1.5x your body weight, and stick to the exercises as outlined.Ģ. Barbell Rows, and Barbell Curls work your biceps. Overhead Press, Triceps Extensions & Bench Press works your triceps. Perform 30 up to 40 minutes of aerobic activity, ideally below the near the threshold of significant fatigue (where you can barely keep up with a conversation).ġ. Start with ~10 minutes of interval training (HIIT) – I suggest doing the Kettlebell Swings.Ĥ. Preferably, done first thing in the morning. I f you have done this program for more than 6 months and want to progress even further, you can follow with an intermediate program by joining the Ketogains Bootcamp.ġ. You do not need to add any more extra accessory work except for maybe some abdominal and calf exercises.ġ1. Do the reps and sets as they are laid out in the program.ġ0. They are very taxing and its paramount to learn proper technique first: if you mess around you may get hurt.ĩ. Otherwise, unless you are medically unable you should squat.Ĩ. Unless you are unable to do this program for medical reasons: do not alter the program.ħ. Break times between sets are 3-5 minutes for the x5 sets and 1-2 minutes for the x8 sets.Ħ. If you fail again the next workout, lower your weight by a rounded down 10% and continue to use that until you progress.ĥ. If you fail a rep/set/whatever, you repeat that same weight during the next workout. to the ×8 exercises (Female lifters can add half the amount).Ĥ. each week to the ×5 exercises, and 2-5 lbs. Aim for correct form first, but do not be afraid of lifting heavy.ģ. For optimal muscle gains, do not strength-train fasted and for this, ingest the Ketogains Pre-Workout Coffee about 30 minutes before training.Ģ. THE PROGRAM FAQ THE STRENGTH TRAINING PROTOCOL (MANDATORY):ġ. Start Kettlebells swings with 20 to 30 lbs., increase if easy. I suggest a cardio machine that you are not used to and is hard, such as Stair Climbing machine. You do not add weight to these exercises. Note: For Cardio, follow the instructions above.
To calculate your Rep Max, use this calculator. Refer to the FAQ after the layout of the program for any questions, and click on the name of each exercise and you will see a video of the lift in question. If you don’t have Barbells, check the Kettlebell / Dumbbell version HERE.
#Stronglifts 5x5 workout pdf download
Fat Loss (provided your diet is in check)įeel free to download the Ketogains 5×5 Novice Strength program:.Strength & Hypertrophy (provided your diet is in check).This routine will cover the following goals: Here is the abridged version of what the program is: The program is to be conducted 3 days a week for Strength Training (and 2 optional HIIT days) by alternating workout A&B on non-consecutive days. If you are totally new to Strength Training, you can start with an empty barbell, otherwise start with a decent load in which you can do 5 sets of 5 reps with good control, form, and cadence. The Ketogains 5×5 this is well suited for both males and females of any age. This program is in my opinion, the best to help you start your journey towards body muscle gain and fat loss, which improves your body composition. You need to set up the foundations first, before you start adding extra rooms, furniture, and decorations. Think of building your body as building a house. This program will help you achieve that goal, as long as your diet is also on par. You achieve the “toned” look by having a low enough Body Fat % and at least somewhat decent muscle size. high volume but rewarding and simple program.Ĭontrary to popular belief, you do not need to do lots of repetitions at low weight to get “toned” and “defined”, and even less when you are in a way, a novice in strength training. The Ketogains 5×5 program is based on the classic 5×5 program popularized by Reg Park and has a reputation for being a tough. If you are a novice or beginner in strength training / muscle building (a beginner will be defined by your strength standards, not by if you have exercised before in your life) and actually want to make gains in muscle mass and strength, then this is the program for you.
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