🏋️ Full Body Strength Program: The 5x5 Foundation
This program is based on the highly effective 5×5 method for the main lifts, ensuring high frequency and consistency in heavy, low-rep sets. We will alternate between two workouts (A and B) over three training days per week (e.g., M/W/F).
Core Principles
Low Reps, High Weight: The majority of work is in the $3-5$ rep range to maximize strength adaptation.
Focus on the Barbell: Prioritize the “Big Three” lifts (Squat, Bench, Deadlift) and Overhead Press.
Minimal Accessories: Accessory work is kept minimal and in higher rep ranges ($8-12$) to aid joint health and provide light muscle hypertrophy without impeding CNS recovery.
Long Rest Periods: Rest 2-3 minutes between heavy sets to ensure maximal effort on every set.
📅 The 3-Day Strength Cycle
| Day | Workout | Focus |
| Monday | Workout A | Heavy Squat, Bench, Row |
| Tuesday | Rest | Active Recovery (Walking) |
| Wednesday | Workout B | Heavy Deadlift, Press, Volume Squat |
| Thursday | Rest | Active Recovery (Walking) |
| Friday | Workout A (Rotated) | Heavy Squat, Bench, Row |
| Weekend | Rest | Full Recovery |
| Next Week: Start with Workout B on Monday. |
💪 Workout A: Heavy Upper/Lower Focus
| Exercise | Sets | Reps | RPE Target | Notes |
| 1. Barbell Squat | 3-5 | 5 | RPE 8 | Primary Lower Body Strength. Do not train to failure. Focus on perfect form. |
| 2. Barbell Bench Press | 3-5 | 5 | RPE 8 | Primary Horizontal Push Strength. Use a spotter or safety pins. |
| 3. Barbell Rows (or Dumbbell) | 3 | 8 | RPE 9 | Horizontal Pull Accessory. Heavier weight, focus on back contraction. |
| 4. Overhead Press (Barbell/DB) | 3 | 5 | RPE 8 | Primary Vertical Push Strength. Controlled, strict form. |
| 5. Face Pulls | 3 | 12-15 | RPE 9 | Shoulder Health. High reps, light weight, mandatory for balance. |
| 6. Core Work (e.g., Plank) | 3 | Max Time | N/A | Focus on bracing. |
💥 Workout B: Heavy Hinge/Press Focus
| Exercise | Sets | Reps | RPE Target | Notes |
| 1. Barbell Deadlift | 1-3 | 3-5 | RPE 8-9 | Primary Hinge Strength. Keep volume low to manage CNS fatigue. |
| 2. Military Press (Barbell) | 3-5 | 5 | RPE 8 | Overhead Strength. Focus on strict press, no leg drive. |
| 3. Front Squat or Pause Squat | 3 | 6-8 | RPE 8 | Volume/Accessory Squat. Lighter weight than Monday, focus on form and depth. |
| 4. Chin-Ups or Lat Pulldowns | 3 | 6-10 | RPE 9 | Vertical Pull Accessory. Focus on controlled negative (lowering). |
| 5. Tricep Extensions (Skullcrushers) | 3 | 10-12 | RPE 9 | Accessory Push (Lockout Strength). |
| 6. Hamstring/Glute Isolation | 3 | 10-15 | RPE 9 | RDLs, Glute Bridges, or Leg Curls. |
📈 Progressive Overload for Strength
For this program to work, you must execute Progressive Overload every single session:
Weekly Goal: For the 5-rep sets on your main lifts, aim to add the smallest possible weight increment ($2.5 \text{ kg total}$, or $5 \text{ lbs}$) to the bar each week.
Rep Goals: If you hit all 5 reps on all 3-5 working sets, increase the weight next week.
Stalling: If you fail to hit your target reps for two sessions in a row, reduce the weight by $10\%$ for a reset, and begin progressing again.
Recovery is Strength
In a strength program, the biggest limiter is the Central Nervous System (CNS) fatigue.
Avoid HIIT: Skip high-intensity interval training. Stick to Low-Intensity Steady State (LISS) cardio like walking for general health and recovery.
Sleep: You must get 7-9 hours of sleep. Strength recovery relies heavily on optimal CNS repair.
This program prioritizes high-frequency strength practice, managing fatigue through moderate volume, and consistent progression, leading to reliable strength gains.