For many years now I have been something of a 5×5 evangelist.
Every format of the routine I have tried, from Reg Park’s original programme to the Stronglifts and Starting Strength variations, has resulted in impressive size and strength gains.
As such, I have extolled its virtues to anyone willing to listen – gym buddies, Facebook friends, the Nigerian man who sells aftershave in the toilet of the Pig and Whistle.
However, despite a long period of success with the 5×5 protocol, I recently felt like I had hit a roadblock.
My lifts had plateaued and I had been suffering from a few joint pains and niggles, caused in no small part by the lack of a proper deload/recovery phase with my current programme.
I felt I had reached the stage in my lifting career where I needed something a little more “professional” – something with better programming and a greater emphasis on powerlifting and achieving PRs.
Great content. How would you adjust this for a 4-day split?
I was looking for exactly this. Thanks for the breakdown.
I’ve tried something similar and saw great results in my bench.
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