5 x 5 Beast Workout
Want to get stronger? The 5x5 routine builds both strength and muscle mass. It focuses on compound movements. We have mixed in a few extra exercises to spice it up a bit. The plan includes two different workout days.
5 x 5 Beast Workout - Day 1
5 exercises
The barbell squat is a foundational exercise that offers multiple benefits, including improved strength, power, and muscle mass. Key muscle groups activated during this exercise include the quadriceps, hamstrings, glutes, and lower back. For athletes, incorporating barbell squats can enhance performance by promoting better balance, agility, and explosiveness, which are crucial for sports like football, basketball, and track. Additionally, squats improve core stability and support injury prevention by strengthening connective tissues and joints.
Community Averages
55kg
Avg. weight
122lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart.
- 2Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards.
- 3Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
- 4Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this.
- 5Exhale as you push your body back up to the starting position, still keeping your torso upright.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- •Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- •Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
The barbell bench press is a foundational strength-training exercise that offers numerous benefits. It primarily targets the pectoral muscles (chest), deltoids (shoulders), and triceps, promoting upper body strength and hypertrophy. This exercise also engages stabilizing muscles in the back and core, enhancing overall balance and stability. Athletes can profit from the Barbell Bench Press as it increases pushing power, essential for various sports, and improves upper body endurance, contributing to better performance and physical conditioning.
Community Averages
51kg
Avg. weight
112lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Lie with your back on a flat bench. The bar should be on the level of your eyes.
- 2Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart.
- 3Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended.
- 4Inhale as you lower the barbell to your chest.
- 5Exhale as you press the barbell back up to the starting position.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- •Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- •Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
The bent over row with barbell is a highly effective exercise targeting the upper and lower back, shoulders, and biceps. By engaging the latissimus dorsi, rhomboids, trapezius, and the posterior deltoids, it promotes a balanced and strong upper body. This exercise also stabilizes the core and enhances overall posture. Athletes, especially those in sports requiring pulling strength like rowing or climbing, will benefit from improved muscular endurance, strength, and stability. Incorporating this exercise aids in enhancing athletic performance and injury prevention.
Community Averages
44kg
Avg. weight
96lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Stand over a barbell, the bar should line up with your toes.
- 2Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head.
- 3Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core.
- 4Hold for a count of two and squeeze your back.
- 5Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 7On completion of your last rep, lower the barbell to the floor.
Tips & Tricks
- •Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- •Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- •Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
The pull up is a powerful bodyweight exercise that targets various upper body muscles, especially the latissimus dorsi, biceps, and trapezius. It significantly enhances back strength, improves grip, and develops overall upper body muscle endurance. Athletes gain from pull-ups by building functional strength, improving upper body stability, and enhancing performance in sports requiring upper body coordination and power. This exercise also aids in improving posture and spinal alignment, reducing the risk of injuries.
Community Averages
7
Avg. reps/set
* Based on data from the Blaze community
Description
- 1Grasp the bar with a slightly wider than shoulder-width pronated grip.
- 2Hang with your arms and shoulders fully stretched. Your feet must not touch the ground.
- 3Exhale as you pull your whole body up until your chin rises above the bar. Hold for one second.
- 4Inhale as you lower your body until your arms and shoulders are fully stretched and you have reached your starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Engage Your Core: Keep your core tight and engaged throughout the exercise to maintain stability and improve form.
- •Full Range of Motion: Aim to bring your chin above the bar and lower yourself until your arms are fully extended. This ensures that you are working your muscles through their entire range.
- •Controlled Movements: Avoid swinging or using momentum. Focus on smooth, controlled movements to maximize engagement of your back and arm muscles.
The front plank is a fundamental core exercise offering numerous benefits. Engaging the abdominals, lower back, glutes, hips, and shoulders, it enhances stability and strength in the core region. This exercise is crucial for athletes as it improves posture, reduces the risk of back injuries, and enhances overall athletic performance by providing a solid foundation for movement. Planks also bolster body awareness and coordination, essential for maintaining proper form and efficiency in various sports and physical activities.
Community Averages
0:01:15
Avg. duration
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and elbows on a gym mat.
- 2Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders.
- 3Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise.
- 4Hold this position for the desired period of time.
- 5Then go back to the starting position to rest. You have completed your first repetition.
Tips & Tricks
- •Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- •Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- •Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
5 x 5 Beast Workout - Day 2
5 exercisesThe barbell squat is a foundational exercise that offers multiple benefits, including improved strength, power, and muscle mass. Key muscle groups activated during this exercise include the quadriceps, hamstrings, glutes, and lower back. For athletes, incorporating barbell squats can enhance performance by promoting better balance, agility, and explosiveness, which are crucial for sports like football, basketball, and track. Additionally, squats improve core stability and support injury prevention by strengthening connective tissues and joints.
Community Averages
55kg
Avg. weight
122lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart.
- 2Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards.
- 3Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle.
- 4Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this.
- 5Exhale as you push your body back up to the starting position, still keeping your torso upright.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
- •Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- •Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- •Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
The standing military press (with barbell) is an effective compound exercise ideal for developing upper body strength. Key benefits include enhanced shoulder muscle hypertrophy, improved core stability, and better lifting performance. This exercise primarily targets the deltoids, triceps, and upper pectorals while also engaging the core for stabilization. Athletes profit from the Standing Military Press due to its functional strength gains, which translate into improved performance in various sports activities and daily tasks requiring upper body power and coordination.
Community Averages
33kg
Avg. weight
72lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Set up a barbell on a squat rack at chest height. Select appropriate weights.
- 2Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart.
- 3Slightly bend your knees and position the barbell on your collarbone.
- 4Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart.
- 5Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head.
- 6Lower the barbell to your collarbone slowly while inhaling.
- 7Press the barbell back up to the starting position as you exhale.
- 8Repeat for the recommended number of repetitions.
Tips & Tricks
- •Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- •Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- •Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
The barbell deadlift is a powerful full-body exercise that offers numerous benefits for athletes. It primarily targets the glutes, hamstrings, lower back, traps, and core. The exercise promotes muscle growth, enhances strength, and improves posture. Additionally, it aids in developing grip strength and increasing power output, vital for athletic performance. By engaging multiple muscle groups, the deadlift supports functional movement patterns, making it an essential exercise for athletes looking to enhance overall strength and conditioning.
Community Averages
64kg
Avg. weight
142lbs
Avg. weight
* Based on data from the Blaze community
Description
- 1Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down.
- 2Grip: Bend down and grasp the barbell with a shoulder-width grip.
- 3Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight.
- 4Lift: Stand up by driving with your legs, pulling the bar up the front of your legs.
- 5Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale.
- 6Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight.
- 7Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
Tips & Tricks
- •Engage Your Core: Always keep your core muscles tight to support your spine and maintain good form throughout the lift.
- •Proper Foot Placement: Position your feet hip-width apart with your toes slightly pointing outwards. Make sure the barbell is over the middle of your feet.
- •Grip Tightness: Use a strong overhand grip. If the weight is heavy, consider using a mixed grip (one hand overhand, one hand underhand) or using lifting straps.
The hanging straight leg and hip raise is a powerful core exercise that significantly strengthens the abdominal muscles, particularly the lower abs, while also engaging the hip flexors, obliques, and stabilizing muscles in the shoulders and back. This exercise can enhance an athlete's core stability, improve overall strength, and aid in injury prevention. It’s particularly beneficial for athletes as it enhances explosive power, improves posture, and boosts balance and agility, all critical components in a wide array of sports and physical activities.
Community Averages
10
Avg. reps/set
* Based on data from the Blaze community
Description
- 1Hang from a high bar with your hands shoulder-with apart, your arms fully extended, and your legs hanging straight down.
- 2Straighten your lower back by tilting your pelvis backward.
- 3Slowly raise your legs as high as possible by flexing your hips and abdomen. Exhale.
- 4Hold for a count of two.
- 5Lower your legs to the starting position while inhaling.
- 6Repeat for desired number of repetitions
Tips & Tricks
- •Warm Up: Always ensure you have warmed up properly before attempting this exercise. Focus on dynamic stretches for your core and hip flexors.
- •Grip Strength: A strong grip is essential. Consider using grip enhancements like chalk or wrist straps if your grip gives out before your core does.
- •Controlled Movements: Focus on slow and controlled movements rather than using momentum. This will engage your core muscles more effectively.
The front plank is a fundamental core exercise offering numerous benefits. Engaging the abdominals, lower back, glutes, hips, and shoulders, it enhances stability and strength in the core region. This exercise is crucial for athletes as it improves posture, reduces the risk of back injuries, and enhances overall athletic performance by providing a solid foundation for movement. Planks also bolster body awareness and coordination, essential for maintaining proper form and efficiency in various sports and physical activities.
Community Averages
0:01:15
Avg. duration
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and elbows on a gym mat.
- 2Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders.
- 3Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise.
- 4Hold this position for the desired period of time.
- 5Then go back to the starting position to rest. You have completed your first repetition.
Tips & Tricks
- •Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- •Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- •Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
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