S&C 5x5(Workouts 1-12)

S&C 5x5 Week 1

Workout #1
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Flat Bench Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dumbbell Incline Flys
3 sets of 6 reps 
15-Knees to elbows or toes to bar 

Barbell Deadlifts
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dead-hang Pull-ups
3 sets of 6 reps
15-Knees to elbows or toes to bar 

Workout #2
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

10- 100 meter sprints (rest 1:00 minute between each)

Workout #3
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Standing Military Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Lat Raises 
2 sets of 10 reps
Dumbbell Front Raises
2 sets of 10 reps
25 sit-ups

Barbell Back Squat
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Lunges
3 sets of 10 reps (5 each leg) 
25 sit-ups

Workout #4
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Sprint 400 meters
25 air squats
25 push-ups
25 sit-ups
Sprint 400 meters 

5x5 S&C Week 2

Workout #5
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Flat Bench Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

EZ bar standing curls & skull crushers (1 set= 6 standing curls & 6 skull crushers) 
3 sets of 6 reps 
25-Russian twist

Barbell Deadlifts
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dumbbell bent-over row 
3 sets of 7 reps each side
25-Russian twist

Workout #6
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

8- 200 meter sprints (rest 1:30 minutes between each)
50 sit-ups

Workout #7
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Standing Military Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Barbell Back Squat
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Thrusters  
3 sets of 10 reps  

50-Leg Raises 

Workout #8
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Max number of push-ups in 1 minute
Max number of sit-ups in 1 minute
Run 1 mile 

S&C Week 3

Workout #9
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Flat Bench Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dumbbell Flat Flys
3 sets of 6 reps 
20-Knees to elbows or toes to bar 

Barbell Deadlifts
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max 

Dead-hang Pull-ups
3 sets of 7 reps
20-Knees to elbows or toes to bar 

Workout #10
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

6- 300 meter sprints (rest 2:00 minutes between each)
75 sit-ups

Workout #11
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

Barbell Standing Military Press 
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Shrugs
3 sets of 10 reps
2:00 Plank

Barbell Back Squat
1 set of 5 reps at 65% of your 1 rep max 
1 set of 5 reps at 75% of your 1 rep max 
3 sets of 5 reps at 85% of your 1 rep max

Dumbbell Step-ups 
3 sets of 10 reps (5 each leg) 
2:00 Plank

Workout #12
Warm Up 
-5 minutes walk/jog
-10 push-ups
-10 air-squats
-10 toe touches 
-10 jumping jacks
-5 minutes of stretching 

50 sit-ups
100 jump rope
500 meter row or 400 meter sprint
100 jump rope
500 meter row or 400 meter sprint
100 jump rope
50 sit-ups