T Nation

5's Progression Spreadsheet

I am going to use 5’s progression for my main assistance exercise from next month and I was wondering if any one had a spreadsheet with the 5’s Pro included as one of the options?

There are loads of spreadsheets online but none including 5’s Pro.

If know one has one, no big deal as I will make one myself but remember sharing is caring!

The only difference between 5/3/1 and 5’s Pro is the rep scheme.

It wasn’t until I read that, that I realised you are correct. I have Beyond and didn’t even think about it properly. What a dummy!!

Some_dude, I have seen in a previous thread you mention that you have used 5 Pro’s in the past.

What do you think of this template?

Squat 5/3/1
RDL 5’s Pro
Back Ext 5x10
Calves
Abs

Bench 5/3/1
Incline Bench 5/3/1
Chins 50
Shrugs
Biceps

Deadlift 5/3/1
Front Squat 5’s Pro
GM’s 5x10
Calves
Abs

Press 5/3/1
Close Grip Bench 5’s Pro
DB Rows 50
Shrugs
Biceps

Face Pulls done every workout and a few sets of Chins on legs days.

Feedback appreicated.

I’m assuming incline bench was meant to read 5’s Pro and not 5/3/1?

I personally wouldn’t do Deadlift, Front Squat and Good Mornings together (I’d drop GMs for a GHR or more back extensions), but I’m older and don’t recover as well as I did.

I’d try it, see how your recovery is and make adjustments as necessary.

Yes Incline is 5’s Pro.

I think I will listen to you and swap Goodmornings for Back exit.

Thanks for your input.