Training Options

3 Day - 5x5

3 Day – 3x5


Probably the most popular programme out there, almost definitely the most effective.


Please note this is our version of 5x5 training, we have not invented the concept and nor is this an exact copy of any other version.


5x5 is tried and tested and is the best way to build strength and muscle.

Day 1

1. Squat - 3 Sets x 5 Reps

2. Bench Press - 3 Sets x 5 Reps

3. Barbell Row - 3 Sets x 5 Reps

Day 2

1.Squat - 3 Sets x 5 Reps

2. Military Press - 5 Sets x 5 Reps

3. Deadlift - 1 Set x 5 Reps


Check out our guide to each exercise


These are the core exercises in every programme. Doing only these will work. Normally, we programme no more than 2 other assistance exercises per workout. These additional exercises will vary depending on the individual and will have a strict structure like the core part of the workout.


From experience we have seen people use assistance lifts at a greater intensity than the core 3 exercises, this may feel great at the time but can be counter productive.


We will programme specific weights for you to lift each week. These are not just random numbers for you to use as a rough guide and should be stuck to. If the workout feels too easy for the first couple of weeks, good! You will be able to put more focus on proper form.


Exercise Order


The three exercises should be done one after the other in the order set out. The squats are first because they are the most taxing and should be done when you are most fresh. The pressing exercise comes second because they require the least leg involvement and give your legs a chance to recover before the pull at the end. Do not change the order of the exercises.




Five sets of five reps. This means you do the first exercise for 5 repetitions, rest and then do another 2 sets of 5 before you move on and do the next exercise.




For deadlifts you do 1 set of 5 repetitions. On top of your squats and by resetting for each rep, NO touch/ bounce and go reps, this is enough deadlifting.




An example warmup for a 130Kg Squat (5x5)

  • Bodyweight squat 3x10reps
  • 20Kg Bar – 10 reps
  • 60Kg – 5reps
  • 80Kg – 3 reps
  • 100Kg – 1-3reps
  • 120Kg – 1-3 reps
  • 130Kg – Working sets (5x5)



Take 90secs if the weight feels easy and up to 3mins when it feels tougher.




You should take 1 rest day between workouts e.g. Mon, Wed, Fri or Tues, Thurs, Sat. If your week dictates that you do Mon, Thurs, Fri for example this is ok but not optimal and you should aim to take a rest day between each workout and stick to the same schedule. 

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