Big Bench Press Blueprint // 5×5 Tips and Workout

May 11, 2015


If there is a secret to the success of a 5 x 5 training scheme it is found within notions of simplicity and focused application rather than the set and rep scheme. Just as 6 x 6 and 10 x 10 plans can be effective like my preferred ascending and descending pyramid scheme from my youth, each approach has its merit and the success lays in proper application and compliance.




Proper preparation are the seeds to success


A 5 x 5 program has proven to be tremendously successful due to its repetitive nature of high-intensity training and technical ease of compliance. Within said approach there is no debating of bar velocity which is often a concern in dynamic training where percentages are quite low in comparison to strength limit. This approach is not only relatively simple in compliance but combines the perfect balance of demanding repetitions where optimal movement efficiency and pattering is most likely. Other rep ranges, whether those that involve significantly lighter or heavier loads, are the domain of the more experienced as they can maintain posture under greater duress or bar speed.


Success does not come without sacrifice


Yet if there is a one peculiar aspect of a 5 x 5, it would be that the back to basics approach is a double-edged sword where simplicity can lead to quick assimilation due to a lack of training variation. This problem cannot be ignored but, fortunately, it is easy to avoid with modest shifts of tempo and mechanical approaches such as grip width, pause reps or super-setting. By doing so, the classic 5 x 5 approach will continue to be a highly effective approach and suitable for every goal or level of training maturity.


Modern 5 x 5 Bench Press Routine


Each movement is performed with 85% of your one-rep max. Grip width in first set is one hand width outside of shoulders and each subsequent set should slightly vary. Given training loads are at 85%, you may require a few sets to move towards work range.


Quite naturally, the following routine can be performed as is or each movement can be performed as complete workouts, spreading the routine over five training sessions. This routine includes a unique mix (or angle) and approach of the strength curve.


Bench Press (hands one hand width outside of shoulders) 1 x 5


A1) Bench Press 1 x 5
A2) Dumbbell Flys 1 x 5


B1) Bench Press 1 x 5
B2) Clap Push-up 1 x 5


C1) Pause Bench Press 1 x 5
C2) Plyo Box Push-Up (starting position from floor to box with height of box is based upon personal strength) 1 x 5


D1) Concentric Bench (or Floor Press) 1 x 5
D2) Drop Push-Up * 1 x 5


* Starting position is from top of box, which is set just beyond grip width. With a slight push off, the individual drops to floor and hold. Return to start to complete desired reps. Height of box is based upon personal strength


Big Bench Blueprint with TEAM USPlabs Luigi Fagiani


Prepared by John Davies


Follow John


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

Also in Training

Top 5 Mind Barriers
Top 5 Mind Barriers

January 07, 2019

We all start powerful but only the strong will endure. You may have the perfect diet and training plan, but the mind will limit us every time. Why is it you can’t stick to a diet? Or why has your bench max been the same for the last several years. Renegade Training Founder John […]

Continue Reading

The Bulk | Mass Factors
The Bulk | Mass Factors

January 04, 2019

The holidays seemed like the perfect kick start to a bulking diet. A half ton of calories in the form of pumpkin pie and glazed ham is enough fuel to fill out that XL Barbell Club Tee.  This may have been your plan, but shoveling more poundage than a nor’easter isn’t going to do […]

Continue Reading

Chest and Back Workout | Push/Pull Protocol
Chest and Back Workout | Push/Pull Protocol

January 01, 2019

Have you ever tried a push/pull workout routine for your chest and back? Training chest and back together on the same day can provide some unique benefits in comparison to a traditional bodybuilding split where chest and back are trained individually on separate days, such as:     Provides Advantage of Longer Rest Periods Between […]

Continue Reading