5x5 Novice Program

As long as you get 48 hours in between workouts, it doesn't matter when you do it.

Week 1

Day 1- workout a

Day 2- rest

Day 3-workout b

Day 4-rest

Day 5-workout a

Day 6/7-rest

Week 2

Day 1-workout b

Day 2- rest

Day 3- workout a

Day 4-rest

Day 5-workout b

Day 6/7- rest

Repeat week cycles

Workout A

Low Bar Squats 5×5

Bench 5×5

Bent Over Row 5×5

Shrugs 3×8

Tricep Extensions 3×8

Arm Curls 3×8

Hyperextensions with plate 2×10

Cable Crunches 3×10

Workout B

Low Bar Squats 5×5

Deadlifts 1×5

Shoulder Press 5×5

Bentover Row 5×5 (10% lighter than previous Workout A session)

Close Grip Bench Press 3×8

Dumbell Arm Curls 3×8

Cable Crunches 3×10

Credit to Jason Blaha for this program.