Strength & Muscle 5×10
A Beginner Program When Starting from Zero
Who this Program For
Before I get to the background on this program, I want to define WHO should be doing it. I wrote this program for 3 distinct populations and individuals.
1) People who are entirely NEW to lifting weights, ie novices or noobs as they are called. And who are physically capable of following a simple, progressive plan using compound movements.
2) People who are not in a position to receive in person exercise instruction, and want a plan that is easy to follow without fear of messing up exercise technique
3) People who want to follow a program that delivers results while not having to concern themselves with over complication, program schizophrenia, and time wasted on ineffective workouts
4) People who want to learn the fundamental principles of progressive overload, and how results from training are built on simple progression. If you want to be entertained by your workouts, this program is not for you.
This program is NOT for intermediate and advanced lifters, it’s not for impatient people who want hack results, its not for people who need rehab, and it’s not for people who want to be entertained by their workouts.
The Background Story
The Strength and Muscle 5×10 program was designed after many years of working with general population individuals who had minimal levels of strength and coordination, and needed to learn basic motor coordination patterns (squat, hinge, push, pull).
These individuals were not always suited to start lifting with a barbell or bodyweight, and since I was only training them once or twice a week typically, I wanted a routine that I was certain they could perform on their own, and also would build their internal confidence and eventually progress them towards other exercises.
After a long time experimenting, I realized that simply using dumbbells was the best choice, and created a total body dumbbell program.
Dumbbells are free weights, and are adaptable to any body type. Dumbbell exercises require dynamic stability, they are excellent for muscle/strength development, and there is clear indication that progress is being made as the weights get heavier.
By doing 5 sets of 10 reps, every workout delivers a potent stimulus for hypertrophy (muscle mass) as well as gains in strength and endurance. As each workout is 150 total working reps, the metabolic cost is high, and fat loss and body recomposition can be expected as well.
While there is no perfect program, I believe this program is as good as it gets in delivering major physical changes in the most simple setup possible.
Anyone can learn these exercises, and these workouts can comfortably be done in any gym with dumbbells.
The Program is a modification of the original StrongLifts 5x5 program popularized by Medhi.
The Strength and Muscle 5×10 program training program comprises two different workouts:
Workout A: Goblet Squat, DB Flat Bench Chest Press, 1-Arm DB Rows
Workout B: Goblet Squat, DB Shoulder Press (Seated or Standing), DB Romanian Deadlifts
There are 5 Exercises You Learn
Goblet Squat
DB Flat Bench Chest Press
1-Arm DB Rows
DB Shoulder Press (Seated )
DB Romanian Deadlifts
You will do the S&M program three days per week.
Each workout will be separated by at least one day of rest.
You will not train on consecutive days, nor will you combine the workouts.
Each week, the order of the workouts will alternate.
A-B-A in week 1,
B-A-B in week 2.
Following a set schedule is a reliable strategy for consistent gains in strength and muscle.
The most simple is a Monday, Wednesday and Friday setup.
Or you could train Tuesday, Thursday, and Saturday.
Alternatively, you could Sunday, Tuesday, Thursday. Or Sunday, Wednesday, Friday.
Whatever schedule you decide upon, stick with it and don’t miss workouts. If you want training to become a habit, devote the necessary time to it, and do not compromise.
Your first week of S&M will be:
Workout A
Workout B
Workout A
You can see the schedule in the next page…
Strength & Muscle 5x10 Week 1
The second week of S&M will begin with workout B.
You can see the schedule below…
Strength and Muscle 5x10 Week 2
And here is what the schedule looks like over 12 weeks
How Much Weight Do You Start With?
Your starting weights are not random.
Over the LONG TERM of training (I mean training for months and multiple years), you should be able to achieve using 50% of your bodyweight for all the exercises in the program, and in some cases, such as the DB chest press and DB Romanian Deadlifts, you could eventually use 100% plus of bodyweight!
If you are a 200lb man, that would be doing DB chest presses with 100lb DBs or more in each hand, and Romanian Deadlifts as well.
Let’s not get too ahead of ourselves.
In your first week of workouts, you should start ALL the exercises with only 10% of your bodyweight.
That means using a dumbbell that is 10% of what you currently weigh.
To determine this number, simply multiply your current bodyweight by 0.10.
For Example
DB Goblet squat-You will use ONE dumbbell that is 10% of your bodyweight
DB Bench press-You will use TWO dumbbells, each DB will be 10% of your bodyweight
DB 1-Arm Row-You will use ONE dumbbell that is 10% of your bodyweight
DB Shoulder Press-You will TWO dumbbells, each DB will be 10% of your bodyweight
DB Romanian Deadlift-You will TWO dumbbells, each DB will be 10% of your bodyweight
But Alexander, I weigh 135lbs, and there are no 13.5lb DBS! (135 x 0.10 is 13.5)
To solve for this, you will simply ROUND the weight UP or DOWN to the NEAREST increment of 5.
Which direction to round in? Whatever is closest to your bodyweight
Most gyms’ DBs only go up in increments of 5lbs.
These weights seem too light…
Then go heavier. Start with weights that are 15% or 20% of your bodyweight.
This is a self discovery process. You cannot ask for permission. Use weights that feel appropriate to the exercise, learn by doing.
The requirement is that all reps on every set be done with proper technique.
You are doing 5 sets of 10 reps. You are NOT taking sets to positive failure. Every set must be 10 reps.
The sets can be challenging, but if you can barely get 10 good reps on the first set, the weights are too heavy.
Keep in mind that each workout is 150 TOTAL reps, that is a lot of reps. Each exercise is done for 5 sets. What might feel like a light weight on set 1 could become challenging by set 5.
Keep in mind also you’ll be adding WEIGHT to your exercises every week when you first start the program. The weights will increase in due time, patience is key.
Do I start with the Same weight for ALL the exercises?
No, choose your weights appropriately. Start with 10% on each exercise, and see how that feels. Way too easy, then go heavier.
With each workout, you’ll aim to increase the weights you use. You want to add weight every workout for as long as you can, and then when that stops working, you will add weight every other workout, and then eventually every 3rd or 4th workout.
You’ll find some exercises progress faster than others. Legs tend to get strong fast, while chest and shoulders will be slow. Remember you MUST be able to complete 50 total reps with a weight before you can increase weight.
DO NOT think because you can’t add weight every workout, that it must mean you’re not making progress.
It takes TIME for the muscles, tendons and ligaments and bones to adapt. It also takes time to develop improved neuromuscular coordination.
What if I am not strong enough to do the goblet squats? Can I do bodyweight squats instead?
Start as light as you need to for the goblet squats. Even if you lack leg strength, you can probably handle holding a 5lb DB for sets of 10 reps.
Can I add exercises to the program?
NO. For the sake of simplicity, this program is limited to five exercises. These five exercises will develop a strength and muscle base that will allow you to do many other exercises. Inevitably when people want to do extra exercises, they then ask how to progress said exercises, and how and when they can be added in...and then the program gets more complicated and adherence declines.
If you want to add in extra work, that is entirely on you to keep track of it and organize it.
How long do I rest between sets?
1-3 minutes between sets, and about the same between exercises. As your energy is highest at the beginning of the workout, you will likely find you need less rest. As the workout continues, you may need to increase your rest period.
How much time should the workouts take?
Each workout consists of 15 total sets. Each set should not last longer than 1 minute. That’s only 15 total minutes of lifting. If you rest 1-3 minutes between sets, that is 30-45 minutes of rest. The workout should reasonably take 1 hour maximum.
How long do I do the program for?
This is NOT a long term program. This is a beginner program that will build a strength and muscle base over 1-3 months. 12 Weeks is the longest I would do the program.
As you get stronger, you should incorporate more exercise. I’d suggest transitioning to the Foundation Bodybuilding Program
What kind of results can I expect?
While you can expect steady increases in strength, there is no absolute way to guarantee X amount of pounds of muscle gains, or X amount of bodyfat you will lose.
What you can expect is your working weights to at minimum double, and more than likely triple over the 12 weeks.
Assuming you’re eating enough protein, a gain of 5-6 lbs of lean body mass is possible, maybe more depending on your genetics. If you are eating at caloric maintenance (eating about as many calories as you expend), it’s likely you will experience 5-6lbs of fat loss as well.
Your clothes will fit better, your body will be much more toned in appearance, and you will have better posture and more energy.
Understand that creating dramatic and lasting change in the body is an internal and external process that takes TIME.
These first 3 months of training are laying down a cornerstone for that process.