The Modified 5x5 method is based on the time-tested 5x5 method by Reg Park, which involves Squatting, Bench Pressing, and Deadlifting three days a week doing 5 sets of 5 reps and continuously adding weight, with no other exercise. I have used my modified version on dozens of athletes and the results have been exceptional every time. For example, one 63kg cricketer started with a 50kg Squat, a 50kg Bench press, and a 75kg Deadlift. Training just three days a week, in six months he was Squatting 145kgs, Bench Pressing 95kgs, and Deadlifting 170kgs at a bodyweight of 70kgs. Such results are typical of the program.
Build quality muscle mass
Establish a good lifting technique
Train 3 days a week alternating workout A and workout B. Do the off-day routine 3 days a week. So two whole weeks of training will look like this:
Week 1 |
Workout A |
Off Day Routine |
Workout B |
Off Day Routine |
Workout A |
Off Day Routine |
Rest |
Week 2 |
Workout B |
Off Day Routine |
Workout A |
Off Day Routine |
Workout B |
Off Day Routine |
Rest |
For the main workouts you need to establish a starting training weight for the Squat, Bench press, Shoulder Press, and Deadlift- all percentages will be taken off this weight. I suggest the following:
Men
Squat- 40kgs
Bench Press- 35kgs
Deadlift- 50kgs
Shoulder Press- 30kgs
Women
Squat- 30kgs
Bench Press- 20kgs
Deadlift- 40kgs
Shoulder Press- 15kgs
Workout A |
Warm-up Fire Hydrant Circles- 10/side Mountain Climbers- 10/side Rollover into V-sit- 10 Static Hip Flexor Stretch- 30 sec/side Groiners- 10 Easy Twist Hold- 30 sec/side Camel Hold- 30 sec Shoulder Dislocates- 20 reps Main Workout Bench Press- 50%x5, 75%x5, 100%x2 sets x 5reps, 100%x5+ Close Grip Bench Press- 80%x2x8-10reps Squat- 50%x5, 75%x5, 100%x2x5reps, 100%x5+ Front squat- 70%x2x8-10reps Seated Rows- 5 sets of 10 reps (Use a weight that gets hard towards the 4th and 5th set) Weighted Sit-ups- 5 sets of 10 reps EZ Bar Curls- 5 sets of 10 reps |
Workout B |
Warm Up Same as Workout A Main Workout Shoulder Press- 50%x5, 75%x5, 100%x2 sets x 5reps, 100%x5+ Z Press- 70%x2x8-10reps Deadlift- 50%x5, 75%x5, 100%x2 sets x 5reps, 100%x5+ Romanian Deadlift- 80%x2x8-10reps Lat Pulldowns- 5 sets of 10 reps Cable Crunches- 5 sets of 10 reps Tricep Pushdowns- 5 sets of 10 reps |
Off Day Routine Repeat the same warm-up Light Cardio- Stationary Bike/ Jogging/ Swimming/ Crosstrainer 20-25 minutes |
So you will see that on the last set of every big exercise, there is a 100%x5+. This means that you will go for as many reps as you can while maintaining good technique. Do not take assistance, cheat, or fail a rep, but push yourself as hard as you strictly can.
Lower Body Exercises
Add 2.5-10kgs next workout
Upper Body Exercises
Add 2.5-5kgs next workout
When in doubt, always add less weight.
The entire body is trained for every single workout! This is because a novice needs to lift a lot to build basic strength. They do not need the amount of rest that split routines give, as they are simply not strong enough to do any serious damage to the body, and even then such a routine can still be used as the exercises change every session and there are only 10 heavy sets in the whole workout.
Hopefully, this blog has given you some clarity on how to build raw mass and strength. Good luck with your training.
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