Beginner 5 x5 Routine

Day 1: Lower Body & Back

  1. Squats – 5×5: Stand with feet a bit wider than shoulder-width apart, squat down keeping your back straight, then drive back up.
  2. Deadlifts – 5×5: Bend at your hips and knees, grip the barbell, then lift it by straightening your legs and back.
  3. Bent Over Rows – 5×5: Bend your knees slightly, hinge at the waist, and pull the barbell towards your lower chest.
  4. Barbell Lunges – 5×5 each leg: Step forward and lower your hips to drop your back knee toward the ground, then push back up.
  5. Planks – 3 sets for max time: Hold a plank position, focusing on a tight core and straight body line.

Day 2: Upper Body

  1. Bench Press – 5×5: Lie on a bench, lower the barbell to your chest, then press it up until your arms are extended.
  2. Overhead Press – 5×5: Stand and press the barbell up from your shoulders until your arms are straight overhead.
  3. Pull-Ups – 5×5: Grip a pull-up bar with palms facing away from you and pull yourself up until your chin is over the bar.
  4. Dips – 5×5: On parallel bars, lower your body until your shoulders are below your elbows, then push back up.
  5. Barbell Curls – 5×5: Hold a barbell with palms facing up and curl it towards your shoulders, then lower it back down.

Day 3: Rest or Light Activity

Engage in light activity such as walking, stretching, or yoga to help recovery without overtaxing your body.

Day 4: Repeat Day 1

Focus on slightly increasing the weights if the previous session felt manageable.

Day 5: Repeat Day 2

Again, aim to increase the weights slightly if you were able to complete all sets and reps with good form previously.


  • Ensure you warm up before starting your routine with some light cardio and dynamic stretches.
  • Cool down with stretching exercises to help with recovery.
  • It’s crucial to listen to your body and rest if you feel excessively fatigued or sore.
  • Proper form should always be prioritized over lifting heavier weights to avoid injury.

This routine should ideally be followed for at least 6-8 weeks to see significant improvements in strength and muscle growth. Always consult with a fitness professional or physical therapist if you’re unsure about how to perform any of these exercises correctly.