Day 1 - Strength (Lower Body)

5×5 is a classic strength rep scheme. It uses heavier loads (around 80–85% of your 1-rep max) than hypertrophy ranges, which trains the nervous system to recruit more muscle fibers per rep. The result is strength gains that carry over to every other lift in the plan.

If you tried hypertrophy reps (8–12) at the same intensity on deadlift, your lower back would fatigue before you finished the volume. 5 reps lets you stay heavy with clean form across all 5 sets. Higher reps belong on isolation work (leg curls), not on a movement that loads your spine.

Bulgarian split squats are infamous — the rear-leg position generates a strong stretch on the front quad and glute, and balance demands keep your core working. They're effective but unforgiving.

If they hurt your front knee or back leg ankle, swap to:

• Walking lunges — same single-leg pattern, but you alternate stride direction so balance is easier
• Reverse lunges — step backward instead of forward; less knee-shear stress
• Step-ups — a sturdy box, dumbbells in hand; great for glute focus

All three give you the single-leg stimulus this session needs. Stick with whichever you can perform with controlled form across 4 sets.

Target 80–85% of your 1-rep max for all 5 sets. If you don't know your 1RM:

• Use the empty barbell + 30–40% of bodyweight per side as a starting point for an intermediate
• The fifth rep of the fifth set should feel like RPE 8 (2 reps left in the tank)
• If you complete all 5×5 cleanly with 3+ reps left, add 5–10 lb (2–5 kg) next session

The plan progresses with weekly weight increases. Don't max out on the first session — leave room to climb week over week.