Bill Star 5x5

Contributed by: Jason Elwell

Save Routine

Monday - Heavy Day

• Leg Press - Sled
  4 sets × 5 reps, 1m rest
• Hack Calf Press - Lever
  4 sets × 5 reps, 1m rest
• Bench Press - Barbell
  5 sets × 5 reps, 1m rest
• Powerclean - Barbell
  5 sets × 5 reps, 1m rest
• Hyperextension - Bodyweight/Weighted
  2 sets × reps, 1m rest
• Sit up - Bodyweight/Weighted
  4 sets × reps, 1m rest
• Pull-up - Bodyweight/Weighted
  3 sets × reps

Wednesday - Light Day

• Squat - Barbell
  4 sets × 5 reps, 1m rest
• Overhead Press - Barbell
  4 sets × 5 reps, 1m rest
• Deadlift - Barbell
  4 sets × 5 reps, 1m rest
• Sit up - Bodyweight/Weighted
  3 sets × reps, 1m rest
• Bent-over Row - Barbell
  3 sets × reps, 1m rest

Friday - Medium

• Squat - Barbell
  4 sets × 5 reps
• Squat - Barbell
  1 sets × 8 reps, 1m rest
• Bench Press - Barbell
  4 sets × 5 reps, 1m rest
• Bench Press - Barbell
  1 sets × 8 reps, 1m rest
• Powerclean - Barbell
  4 sets × 5 reps, 1m rest
• Powerclean - Barbell
  1 sets × 8 reps, 1m rest
• Triceps Dip - Bodyweight/Weighted
  3 sets × 5 reps, 1m rest
• a. One Arm Triceps Extension - Dumbbell
  3 sets × reps, 1m rest
• b. Curl - Dumbbell
  3 sets × reps, 1m rest