FBW Heavy 5×5
Heavy squat, press and hinge practice three times each week, with rows and a brief lower-body accessory. Ten weeks provide a finite logbook without implying an original author duration.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
This novice block uses small load increases after successful sessions, not automatic increases regardless of performance. Start light, log every working set, and repeat the load after an unsuccessful session.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 2 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 3 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 4 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 5 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 6 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 7 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 8 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 9 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Week 10 · Later weeks
Heavy full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Barbell row · 5 sets · 5 reps
- Lying leg curl · 3 sets · 8–12 reps
Moderate full body
5 exercises · 70 min
- Barbell squat · 5 sets · 5 reps
- Barbell overhead press · 5 sets · 5 reps
- Barbell deadlift · 1 sets · 5 reps
- Lat pulldown · 3 sets · 8–12 reps
Light full body
5 exercises · 65 min
- Front squat · 5 sets · 5 reps
- Barbell bench press · 5 sets · 5 reps
- Pendlay row · 5 sets · 5 reps
- Back extension · 3 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author. This full-body 5×5 keeps three weekly exposures and adds a short accessory list. It is not a verbatim Starr or Texas Method template.