T Nation

Quick 5x/wk Routine? (Sample Routine Inside)


I’m looking for a program that can get me in and out of the gym in less than an hour. Ideally I’d like to go Monday-Friday with Saturday/Sunday off days so that I can go play sports or do something active or hit a lagging body part if I feel like it. Working out in the AM before work is preferable so that’s why I’d like something that could get me in and out quick. I’m coming off from my own version of PPL and looking to try something new. My primary goals are size first then strength.

Stats are 6’3, 180lbs
DL 1x5 375lbs
Squat 3x5 245lbs
Bench 3x5 195lbs
Rows 3x5 175lbs
Press 3x5 120lbs

I was thinking of designing a program where I’d hit one of the big 5 compounds each day followed by a series of accessory lifts. So kinda something like this:

Deadlift day:
Deadlift 1x5
Reverse Grip Barbell Row 4x8
Lat Pulldown 4x10
Dumbbell Shrugs 4x10
Hammer Curls 4x10

Bench Day:
Bench Press 3x5
Incline Bench Press 4x10
Dumbbell Bench Press 4x10
Seated Dumbbell Press 4x10
Triceps Rope Pushdown 4x10

Squat Day:
Squats 3x5
SLDL 3x10
Leg Press 4x10
Lying Leg Curls 4x10
Calf Raises 5x15

Row Day:
Barbell Row 3x5
One Arm Dumbbell Row 4x10
Lat Pulldown 4x10
Preacher Curls 4x10
Hammer Curls 4x10

Press Day:
Press 3x5
Incline Dumbbell Bench Press 4x10
Seated Dumbbell Press 4x10
Dumbbell Lateral Raises 4x10
Face Pulls 4x10
Triceps Rope Pushdown 4x10

I’m open to other ideas and suggestions. I appreciate the help.


Any feedback on the routine I provided?


It’s quite a lot to do over the course of a week, but there’s nothing particularly wrong with it.

Personally, I’d add some rear delt work and I don’t think you need 4 pressing exercises on your bench day. I’d swap one out for some kind of flye.

I’m also a fan of high rep squats. 5s never really did anything for my leg size. I don’t see the point in sets of 5 on row variations either, but it’s up to you.


4 upper days, 1 lower day.


I lost count on arm exercises. Direct and indirect.

Good luck with it.


Drop the row day and replace it with another squat day. Spread the rows from the row day across the other days.


Check out articles on this site by Dan John.



This one’s a classic…


Thanks guys, I’m going to give 5/3/1 BBB a try


Good call. I’ve just started 531 myself. So far, so very good.


The ‘One Lift A Day’ routine is my go-to routine during the winter months.