🏋️♂️ LIFT LEGION STRENGTH PHASE – 5x5 WORKOUT BREAKDOWN
- Lloyd Cruz
- May 6
- 2 min read
Updated: May 10
We’re in a strength-building phase designed to make you stronger, more stable, and more confident under heavy weight. Each workout this week follows a 5x5 format for your main lifts, supported by targeted accessory work.
🔹 THE STRUCTURE
Main Lifts: 5 sets of 5 reps
Rest Between Sets: 120 seconds - no less, no more
Goal: Lift heavy with intention. Your 5 reps should be hard, but clean.
🧠 HOW TO APPROACH EACH WORKOUT
Choose a weight that pushes you—but doesn’t break form.
The last rep of every set should feel like a test, but not a fail.
Use all 2 minutes of rest, but stay in the prescribed time or you aren't taking full advantage of the phases of progression. Shake it out. Breathe. Focus. This is where strength gets built.
🥅 SET A GOAL FOR EACH DAY
Whether it's hitting a heavier load than last week, refining your technique, or staying consistent through all 5 sets—walk into each lift with a plan.
💪 WEEKLY WORKOUT SNAPSHOT FOR 5x5 STRENGTH PHASE
✅ Day 1: Foundation & Volume
Barbell Full Squat, Barbell Bench Press, Reverse Grip Bent-Over Row
Accessories: Dumbbell Shoulder Press, Dumbbell RDLs, Barbell 21s for biceps
🔑 Key Focus: Bracing, bar path, and smooth progression.
✅ Day 2: Posterior Power & Core
Front Squat, Overhead Press, Barbell Deadlift
Accessories: Pull-Ups, Reverse Lunges, Dumbbell Triceps Kickbacks
🔑 Key Focus: Core control, front rack confidence, and pulling strength.
✅ Day 3: Strength + Conditioning
Full Squat, Bench Press, Barbell Row
Finisher Circuit: Push-Ups, Dumbbell Thrusters, Jump Lunges, Mountain Climbers (EMOM-style)
🔑 Key Focus: Move well under fatigue. Don’t lose form when you get tired—hold the standard.
🥗 HOW TO FUEL DURING THIS PHASE
Strength gains require real fuel. Don’t train like an athlete and eat like a bird.
💥 EAT TO BUILD
Protein: 1g per pound of bodyweight daily to rebuild and grow.
Carbs: Don’t skip them—especially around training. They fuel your lifts.
Fats: Healthy fats support hormones and joints. Keep them in.
🍌 PRE-WORKOUT (60–90 min before):
Something light with carbs + proteinExamples: banana + protein shake, oats + peanut butter, rice + eggs
🥤 POST-WORKOUT:
Protein shake + fruit or rice cakes
Fast-digesting for faster recovery
💧 HYDRATION GOAL:
Half your bodyweight in ounces daily
Add electrolytes if you're training hard or sweating a lot
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