SUMMARY
Equipment needed | Access to a gym |
Time requirement | 45-60 Minutes 3 times a week |
Suggested duration | 3 months |
Fitness level | Intermediate or advanced recommended |
Primary goal | Functional strength |
Training frequency | 3-4 days a week |
Recommended supplements | Creatine monohydrate |
Author | Hewa Sandaru “Sam” Mutukumarana |
WHAT IS 5X?
5X employs 5 exercises, each performed 5 reps for 5 sets and I recommend 5 grams of creatine pre workout. (therefore the name 5X).This is a full body workout. I recommend performing 3-4 times a wk with a rest day in between. Some movements (such as deadlift) require solid technique therefore I do not recommend 5X to beginners. The aim of 5X is to improve functional strength. Athletes will benefit massively following this workout.I recommend supplementing creatine monohydrate for maximum results. Please drink 2+ litres of water every day. Warm up thoroughly before workout. When periodising try to do this workout close to competition in order to improve strength.
WHAT ARE THE BENEFITS OF 5X?
WHO IS 5X FOR?
5X is designed for athletes. Athletes doing events like decathlon, MMA, Boxing, Weight lifting, power lifting etc.. will benefit from 5X.
WORKOUT
EXERCISE | SETS | REPS |
5 | 5 | |
5 | 5 | |
5 | 5 | |
5 | 5 | |
5 | 5 |
THE DIET / SUPPLEMENTS
I recommend 5 grams of creatine pre workout (You will have to ‘load’ if you dont take creatine). Please follow these links to understand more about eating to maximise strength.
FAQ
THANK YOU!
Thank you for downloading 5X.
I wish you all the best! Stay Strong!
Hewa Sandaru Mutukumarana