5-SYSTEM WORKOUT
1 WEEK5 DAYs48 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
In the 5-System protocol, for each exercise you'll do one extended set, going from relatively light weight to heavy weight in the smallest possible increments (5 pounds or 10 pounds at a time), then back down to your starting weight, doing 5 reps per side at each weight. The below downloadable workout lists 1 set per exercise, which represents that it's one extended set, and "5/5*" for reps to signify 5 reps per arm in the ascending/descending pyramid style. For a full explanation of how to do the 5-System, read my original .
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leaning One Arm Dumbbell Flye V·40 | 1 | 5/5* |
| One-Arm Dumbbell Row V·14 | 1 | 5/5* |
| Dumbbell Lunge V·02 | 1 | 5/5* |
| One-Arm Dumbbell Lateral Raise V·43 | 1 | 5/5* |
| One-Arm Dumbbell Shrug V·09 | 1 | 5/5* |
| One-Leg Standing Calf Raise V·16 | 1 | 5/5* |
| One-Arm Dumbbell Lying Triceps Extension V·14 | 1 | 5/5* |
| Dumbbell Concentration Curl V·03 | 1 | 5/5* |
| Dumbbell Wrist Curl V·03 | 1 | 5/5* |
| Cable Woodchopper V·02 | 1 | 5/5* |
| STAGE CLEAR! TOTAL VOLUME | 10 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Straight-Arm Pulldown V·03 | 1 | 5/5* |
| Cable Crossover V·03 | 1 | 5/5* |
| Step-Up V·05 | 1 | 5/5* |
| One-Arm Cable Shoulder Press V·26 | 1 | 5/5* |
| One-Arm Cable Shrug V·03 | 1 | 5/5* |
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 1 | 5/5* |
| Behind-Back Cable Curl V·08 | 1 | 5/5* |
| One-Leg Standing Calf Raise V·16 | 1 | 5/5* |
| Cable Oblique Pushdown V·02 | 1 | 5/5* |
| STAGE CLEAR! TOTAL VOLUME | 9 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 1 | 5/5* |
| Barbell Bent-Over Row V·05 | 1 | 5/5* |
| Barbell Shoulder Press V·13 | 1 | 5/5* |
| Squat V·04 | 1 | 5/5* |
| Barbell Shrug V·05 | 1 | 5/5* |
| Barbell Lying Triceps Extension V·06 | 1 | 5/5* |
| Barbell Preacher Curl V·01 | 1 | 5/5* |
| Barbell Reverse Wrist Curl V·01 | 1 | 5/5* |
| Seated Calf Raise V·06 | 1 | 5/5* |
| Rope Cable Crunch V·13 | 1 | 5/5* |
| STAGE CLEAR! TOTAL VOLUME | 10 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Machine Chest Press V·52 | 1 | 5/5* |
| Wide-Grip Lat Pulldown V·30 | 1 | 5/5* |
| Leg Press V·02 | 1 | 5/5* |
| One-Arm Cable Rear Delt Flye V·06 | 1 | 5/5* |
| Straight-Arm Pushdown V·03 | 1 | 5/5* |
| One-Leg Leg Press Calf Raise V·01 | 1 | 5/5* |
| Triceps Dip V·04 | 1 | 5/5* |
| Barbell Preacher Curl V·01 | 1 | 5/5* |
| Bell Tower Crunch V·03 | 1 | 5/5* |
| STAGE CLEAR! TOTAL VOLUME | 9 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Incline Dumbbell Press V·19 | 1 | 5/5* |
| Dumbbell Straight Arm Pullback V·03 | 1 | 5/5* |
| Dumbbell One Legged Squat V·41 | 1 | 5/5* |
| Dumbbell One Arm Upright Row V·08 | 1 | 5/5* |
| Dumbbell Behind-Back Shrug V·04 | 1 | 5/5* |
| One-Leg Standing Calf Raise V·16 | 1 | 5/5* |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 1 | 5/5* |
| One Arm Hammer Curl V·01 | 1 | 5/5* |
| Dumbbell Reverse Wrist Curl V·03 | 1 | 5/5* |
| Woodchopper V·02 | 1 | 5/5* |
| STAGE CLEAR! TOTAL VOLUME | 10 | — |