S&C 5x5 Program Overview

LEO-fits' S&C (Strength & Conditioning) 5x5 Program

The LEO-fit S&C 5x5 program is a 9 week program cycle that will focus on adding strength while maintaining your cardiovascular endurance. This program includes 4 workouts a week (2 power lifting days & 2 cardiovascular days) and 3 rest days. Each of the secondary lifts, core exercises and cardiovascular exercises will change weekly. While the power lifts, sets and reps will stay the same throughout the entire 9 weeks. Every third week will be a ramp up week. 
LEO-fit will post the current weeks workouts on Sundays starting on August 17th.

S&C Weekly Schedule & Workout Routine
Rest Day


Power Lift Day
Warm Up
Bench Press- 5 sets or 5 reps
Secondary upper body Lift- 3 sets of 6 reps
Deadlifts- 5 sets of 5 reps
Secondary lower body lift- 3 sets of 6 reps
Core exercise

Cardiovascular Exercise Day

Rest Day

Power Lift Day
Warm Up
Standing Military Press- 5 sets of 5 reps
Secondary upper body lift- 3 sets of 6 reps
Back Squat- 5 sets of 5 reps
Secondary lower body lift- 3 sets of 6 reps
Core Exercise

Cardiovascular Exercise Day

Rest Day