Mehdi's 5x5
Three days a week, alternating two full-body sessions. Five sets of five on every main lift, every session — simple enough to run for a long time.
Day A
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 5 | 5 |
| Barbell Bench Press | 5 | 5 |
| Barbell Row | 5 | 5 |
Day B
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 5 | 5 |
| Overhead Press | 5 | 5 |
| Conventional Deadlift | 5 | 5 |
How this version differs
- Two full-body sessions alternate across three days, five sets of five on every main lift.
- When you cannot complete all five sets, BulkForged holds the weight.
- It does not drop the weight for you.
Common questions
How many days a week is Mehdi's 5x5?
Mehdi's 5x5 trains 3 days a week in BulkForged's template.
- Day A: Monday, Friday
- Day B: Wednesday
The days can be moved on the app's schedule.
What exercises are in Mehdi's 5x5?
Working sets × reps for each training day.
- Day A
- Barbell Back Squat 5×5
- Barbell Bench Press 5×5
- Barbell Row 5×5
- Day B
- Barbell Back Squat 5×5
- Overhead Press 5×5
- Conventional Deadlift 5×5
How does Mehdi's 5x5 progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a Mehdi's 5x5 app for Android and Garmin?
BulkForged runs Mehdi's 5x5 on Android.
- Apply it in one tap and the app sets each next target
- A Garmin watch is optional
- With the watch app the same routine is logged from the wrist, offline
How it progresses in BulkForged
- Apply the program in the app and each day becomes an ordinary routine.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time.
- Every change is written to a log you can read.
- Any target is yours to change.
How the progression method works · How applying a program works
Get it on Google PlayOther programs
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Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.