6 5x55 Prs Build List

Caroline Mae

2 min read

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01-01-2025

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For those unfamiliar, the 6x5/5x55 program is a strength training regimen designed to boost your personal records (PRs) across multiple lifts. It's a challenging program that requires careful planning and execution. This guide provides a sample build list, but remember to always consult with a healthcare professional or certified personal trainer before starting any new workout routine. Individual needs vary significantly.

Understanding the Program's Structure

The 6x5/5x55 program typically involves performing six sets of five repetitions at a weight approximately 80-85% of your one-rep max (1RM) for your main lifts. This is followed by 5 sets of 5 reps at a slightly heavier weight, aiming for around 90-95% of your 1RM. The goal is progressive overload – consistently increasing weight over time.

Sample Build List (Adjust to Your Needs!)

This is just a template. Adjust the weight and exercises based on your individual capabilities, experience level, and specific goals. Remember to prioritize proper form over weight.

Week 1:

• Day 1:

  • Squat: 6x5 @ 80% 1RM, then 5x5 @ 90% 1RM
  • Bench Press: 6x5 @ 80% 1RM, then 5x5 @ 90% 1RM
  • Barbell Rows: 6x5 @ 80% 1RM, then 5x5 @ 90% 1RM

• Day 2:

  • Rest or Active Recovery (light cardio)

• Day 3:

  • Overhead Press: 6x5 @ 80% 1RM, then 5x5 @ 90% 1RM
  • Deadlifts: 1x5 @ 70% 1RM (focus on form), 1x3 @ 80% 1RM, 1x1 @ 90% 1RM

• Day 4:

  • Rest or Active Recovery

• Day 5-7: Rest or lighter training focusing on accessory exercises (e.g., bicep curls, triceps extensions).

Week 2 - 6:

Continue the above routine, gradually increasing the weight used for each lift. The key is to aim for consistent progress. If you can't increase the weight, maintain the same weight and focus on perfect form.

Important Considerations:

• Warm-up: Always include a thorough warm-up before each workout session.
• Cool-down: End each session with a cool-down.
• Progression: Track your progress and adjust the program accordingly. If you stall, consider deloading (reducing weight for a week or two) before resuming the program.
• Nutrition: Proper nutrition is crucial for muscle growth and recovery.
• Rest: Ensure you get adequate rest between workout sessions and overall to allow your body to recover.

Safety First!

This is a demanding program. Don't push yourself beyond your limits, especially when starting. Pay close attention to your body and listen to any signals of pain or discomfort. Proper form is paramount to avoid injury. If you're unsure about proper form, seek guidance from a qualified trainer. This build list is a guide, not a prescription. Adapt it to fit your individual capabilities and goals safely and effectively.