This program is for athletes who are looking to maximize athleticism, muscle, and strength gains.
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Equipment
See Exercise Descriptions
Rest Time
See Exercise Descriptions
WARM UP
1.1
Limber 11
Sets:1
Reps:5 - 10 Each
Muscle:
Joe D's Limber 11. If you don't have some of these tools, skip only that one warmup exercise.
1.1
Limber 11
SETS :1
REPS:5 - 10 Each
MUSCLE:
Joe D's Limber 11. If you don't have some of these tools, skip only that one warmup exercise.
WORK OUT
1
Banded Hip Distraction
Sets:1
Reps:2 Minutes Each Leg
Muscle: Hip
Perform this exercise for 2 minutes EACH SIDE.
1
Banded Hip Distraction
SETS :1
REPS:2 Minutes Each Leg
MUSCLE:
Hip
Perform this exercise for 2 minutes EACH SIDE.
2
Hex Bar Deadlift
Sets:1
Reps:10-15
Muscle: Whole Body
Perform a warm up set and get used to the movement. Rest for 60 seconds.
2
Hex Bar Deadlift
SETS :1
REPS:10-15
MUSCLE:
Whole Body
Perform a warm up set and get used to the movement. Rest for 60 seconds.
3
Hex Bar Deadlift
Sets:1
Reps:8
Muscle: Whole Body
Perform a second set with more weight, practicing and perfecting your technique. Rest for 2 minutes.
3
Hex Bar Deadlift
SETS :1
REPS:8
MUSCLE:
Whole Body
Perform a second set with more weight, practicing and perfecting your technique. Rest for 2 minutes.
4
Hex Bar Deadlift
Sets:5
Reps:5
Muscle: Whole Body
Perform this movement with a weight where you would fail completely if doing 6 or 7 reps. If you're not sure, it's better to work up to it and lift lighter until you become more comfortable with heavy weight.
You can fail in 3 ways. Speed, muscle, and form. NEVER Fail in form! It's far too risky. REST FOR 4 MINUTES between sets.
4
Hex Bar Deadlift
SETS :5
REPS:5
MUSCLE:
Whole Body
Perform this movement with a weight where you would fail completely if doing 6 or 7 reps. If you're not sure, it's better to work up to it and lift lighter until you become more comfortable with heavy weight.
You can fail in 3 ways. Speed, muscle, and form. NEVER Fail in form! It's far too risky. REST FOR 4 MINUTES between sets.
5
Glute Bridges
Sets:4
Reps:8 Each Leg
Muscle: Glutes
Were performing 1 hypertrophy exercise, to maintain muscle mass while performing the 5x5, so when returning to other programming, you aren't too wrecked :D.
Perform 8, and rest for 70 seconds in between.
5
Glute Bridges
SETS :4
REPS:8 Each Leg
MUSCLE:
Glutes
Were performing 1 hypertrophy exercise, to maintain muscle mass while performing the 5x5, so when returning to other programming, you aren't too wrecked :D.
Perform 8, and rest for 70 seconds in between.
6
Monster Walks
Sets:3
Reps:15 Each Way
Muscle: Hips
Monster Walks are a fantastic hip health maintenance exercise.
6
Monster Walks
SETS :3
REPS:15 Each Way
MUSCLE:
Hips
Monster Walks are a fantastic hip health maintenance exercise.
7
Banded Hamstring Distraction
Sets:1
Reps:2 Minutes Each Side
Muscle: Hamstring Mobility
This is a hamstring stretch on steroids. Super effective.
7
Banded Hamstring Distraction
SETS :1
REPS:2 Minutes Each Side
MUSCLE:
Hamstring Mobility
This is a hamstring stretch on steroids. Super effective.
8
Starfish
Sets:1
Reps:1-3 Minutes
Muscle: Upper Body Mobility
This is one of the most beneficial upper body mobility exercises I have ever come across. So simple, so relaxing and SO EFFECTIVE!
8
Starfish
SETS :1
REPS:1-3 Minutes
MUSCLE:
Upper Body Mobility
This is one of the most beneficial upper body mobility exercises I have ever come across. So simple, so relaxing and SO EFFECTIVE!
COOL DOWN
3.1
Go for a walk!
Sets:1
Reps:10 - 30 Minutes
Muscle:
Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait!
3.1
Go for a walk!
SETS :1
REPS:10 - 30 Minutes
MUSCLE:
Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait!
Welcome to the MAXIMUM STRENGTH - 5x5.
This program has been designed to teach you about how to exercise for MAXIMUM STRENGTH GAINS!
You'll need access to a gym to utilize this program fully.
This program is for the INTERMEDIATE athlete, this program is best utilized by taking things SLOWLY and really trying to further engrain movement patterns.
For those of you who want to maximize your outcomes at the gym, repeat this program for 1-2 MONTHS, then perform between 1-2 Months of the MAXIMUM MUSCLE - PUSH, PULL, LEGS programming!
