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The 5 x 5 System – Dino Style

The 5 x 5 system is a very old but effective training protocol that was advocated by the likes of Reg Park, John McCallum and Bradley J. Steiner.

Dinosaur Training is a term coined by Brooks Kubik in his classic book that combined weight training with odd object lifting like barrels or sandbags. This routine combines both for a hard, strength building, muscle growing workout.

This is a basic, no-nonsense program that will build size and strength all over. Start with medium weight and work your way up to heavy poundages. You must always be progressing. That’s the core principle of weight training – constant increases in reps and poundages. It’s the only way to gain size and true strength without taking drugs.

Day One:

Squat 5 x 5
Overhead Press 5 x 5
Rows 5 x 5
Farmer’s Walk (with heavy dumbbells)
Sit-ups 2 x 8-15

Day Two:

Deadlifts 5 x 5
Bench Press 5 x 5
Sandbag Walk (with 100-150 pound sandbag)
Side Bends 2 x 8-15

Notes: Workout two days a week. You can add grip and ab work to the program if you feel like it. The first 3-4 four sets are warmups, gradually increase weight so last set is the top hard one. Only go to failure on squats if you have a rack and only on benches if you have a spotter. For the Farmer’s Walk , hold heavy dumbbells in hand and walk until you can’t hold them anymore. For the Sandbag Walk, bear-hug the bag until you can’t walk or hold it anymore.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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