The 5 x 5 workout program has been around since the Arnold Schwarzenegger, Frank Colombo, Sergio Oliva, and Lou Ferrigno days of bodybuilding.
The basis of this workout is five sets of five reps using heavy weights. It’s a muscle building and weight training technique used to get stronger yet is also used by bodybuilders, who carry a lot of lean muscle and very little body fat.
The more weight you can lift, the more your muscles can grow, provided they’re given the nutrients and rest to recover.
But you don’t have to be a powerlifter or bodybuilder to use this technique. Everyone can benefit from the 5 x 5 workout routine no matter what your goals are.
Common 5 x 5 Workout Exercises
Although you can use the 5 x 5 workout program with any exercise, it’s more common to use this technique with compound exercises.
Some examples of these exercises are:
- Bench press
- Bent over rows
- Overhead barbell press.
One of the reasons compound movements are used is because those exercises recruit more muscles and allow you to lift more weight. The will have an overall impact on your hormone levels, which we’ll discuss more below.
You can still use isolation exercises during your 5 x 5 workout program but the focus will be the compound exercises.
Heavy Weights Increase Testosterone
One tremendous benefit you’ll get from using the 5 x 5 workout routine is increasing your own testosterone. Lifting heavy weights not only makes you stronger but you’ll also burn more body fat as you build lean muscle.
You’ll have more muscle, less body fat, and you’ll notice your libido increases. All of these will trigger your body to produce more testosterone naturally.
Heavy lower body training will help boost testosterone even more. Your legs are your largest muscle group and you can push more weight with your legs. This will enhance muscle, shed fat, and increase testosterone naturally.
5 x 5 Workout Routine
Here’s an example of a 5 x 5 workout program. We’ll include a workout for the major muscle groups, back, legs, chest, and shoulders.
We’re not including an arm workout here as those are smaller muscle groups and you may not benefit as much by using the 5 x 5 method with arms.
You can always throw in a couple of exercises for biceps and triceps after one of your major muscle groups (ex: back and biceps, chest and triceps).
5×5 Testosterone Boosting Back Workout:
- Deadlifts – 5 sets of 5 reps
- Barbell Rows – 3 sets of 10-12 reps
- Lat Pulldowns – 3 sets of 12-15 reps
5×5 Testosterone Boosting Leg Workout:
- Squats- 5 sets of 5 reps
- Leg Press – 3 sets of 10-12 reps
- Leg Extensions – 3 sets of 12-15 reps
- Lying Leg Curls – 3 sets of 12-15 reps
- Stiff Leg Deadlifts – 3 sets of 12-15 reps
5×5 Testosterone Boosting Chest Workout:
- Bench Press- 5 sets of 5 reps
- Incline Dumbbell Press – 3 sets of 10-12 reps
- Incline Dumbbell Flyes – 3 sets of 12-15 reps
5×5 Testosterone Boosting Shoulder Workout:
- Seated Barbell Press (Military Press) – 5 sets of 5 reps
- Dumbbell Press – 3 sets of 10-12 reps
- Lateral Raises – 3 sets of 12-15 reps
5×5 Program will Boost Testosterone
Lifting heavy weights using the 5×5 workout program is one of the best ways to naturally increase your testosterone levels. And this 5 x 5 workout routine focuses on lifting heavy weights.
There’s a misconception that lifting heavy weights will make you bulky and even fat. But that can’t be further from the truth. It takes more energy and explosive power to lift heavier weights, thus forcing your body to burn more fat.
The main element that determines your level of body fat and body composition is your diet. If you have a healthy nutrition plan, lifting heavy weights will build muscle tissue, burn more body fat, and increase your testosterone levels naturally.
This 5 x 5 workout program is one of the best workout routines to naturally boost testosterone.