Periodization of Strength Training

To keep our body changing we must change up our training regime.

Try this 5 reps 5 sets routine for 1 month and watch your strength and size explode.

Training days 3
Exercises:

Day 1:
Flat Bench 5 reps each set with your weight increasing each set, you should max out your weight by set 4 and 5 and be only able to complete your 4th and 5th rep.
Squat: Same as bench for reps/sets
Cleans: Same 5reps 5 sets

Auxiliary Exercises:

Knee ups (use chin up bar)3 sets 12 reps each
Alt Dumbbell Curl 3 sets 12 reps

You are resting for 90 seconds between sets on the 5 set exercises and 1minute for the Auxiliary. Rest 2minutes between Each new exercise.

Day 2

Leg Press
Incline Bench Press
Dead lifts


Auxiliary:

Tricep Press Downs
V-sit ab crunch

Day 3

Squat
Flat Bench
Straight bar row

Auxiliary:

Shoulder Press (dumbbells)
Bosu side crunch


For weeks 2-4 repeat the days above changing between 2 days a week with squats and 2 days a week with leg press. Be sure to include these compound movements in your routine. Remember do 5 sets with 5 reps for the compound exercises, and 3 sets with 12 reps for the auxiliary exercises. Rest 90 seconds between reps and 2 minutes between exercises for the 5's and 1minute rest between the Auxiliary exercises.

Enjoy and record your results!