18 October 2024

The 5x5 Strongman Workout: Pack on 10 lbs of Muscle in 30 Days

Megan

5x5 Strongman Workout: Build Beastly Strength in 30 Days

Listen up, skinny boys and aspiring hulks—it’s time to ditch the puny dumbbells and unleash your inner beast. The 5x5 Strongman Workout is your ticket to serious strength and muscle gains. In just 30 days, you’ll go from twig to redwood with this no-nonsense program. Eat big, lift heavy, and grow like never before.

Why the 5x5 Strongman Workout Works

  • Compound Movements: Train multiple muscle groups at once.

  • Progressive Overload: Lift heavier every session—no plateaus here.

  • High Frequency: Hit each major lift 3 times a week for rapid growth.

  • Optimal Volume: 5 sets of 5 reps—perfect for strength and size.

  • Simplicity: No gimmicks, just you, the barbell, and gravity.

Before You Start: Strongman Checklist

  • Get medical clearance—don’t trade gains for hospital bills.

  • Invest in lifting shoes and a belt for safety.

  • Choose a gym that doesn’t mind a little grunting.

  • Find a spotter for safety (and to admire your gains).

  • Stock up on protein—you’ll need it.

The 5x5 Strongman Workout Plan

Workout A

  • Squat – 5x5
    Ass to grass, then stand tall. Imagine sitting into a lava chair.

  • Bench Press – 5x5
    Lower bar to chest, press up strong. Don’t drop it on your face.

  • Barbell Row – 5x5
    Bend over, pull bar to lower chest. Feel your back scream.

Workout B

  • Squat – 5x5
    Yes, again. Strong legs = strong everything.

  • Overhead Press – 5x5
    Press bar overhead, lock it out. Push your head through like a turtle.

  • Deadlift – 5x5
    Grab bar, stand up, feel like a god. Keep it close—shin scrapes are a badge of honor.

30-Day Training Schedule

  • Week 1 & 3: Mon (A), Wed (B), Fri (A)

  • Week 2 & 4: Mon (B), Wed (A), Fri (B)

Progressive Overload Rules

  • Start with a weight you can handle with good form.

  • Add +5 lbs to upper body lifts each session.

  • Add +10 lbs to lower body lifts each session.

  • If you fail 5x5, deload by 10% and climb back up.

The Strongman Diet

  • Protein: 1.5–2g per pound of bodyweight.

  • Carbs: 2–3g per pound. Stick to rice, oats, and potatoes.

  • Fats: 0.5g per pound. Olive oil, nuts, avocado.

  • Calories: Eat 500+ above maintenance.

  • Hydration: A gallon of water daily.

Recovery: Where the Gains Happen

  • Sleep 8–9 hours.

  • Stretch for 10–15 minutes post-lift.

  • Active recovery: light walks or swimming.

  • Foam roll sore muscles.

  • Epsom salt baths for next-level relief.

Mistakes to Avoid

  • Skipping Legs: Squats are non-negotiable.

  • Ego Lifting: Form first, weight second.

  • Neglecting Rest: Rest days = growth days.

  • Inconsistency: Gains demand commitment.

  • Ignoring Pain: Sharp pain = stop immediately.

How to Track Your Transformation

  • Progress photos (front, back, side).

  • Measure chest, waist, arms, and legs weekly.

  • Log weight and strength gains.

  • Notice when clothes start splitting—badge of honor.

Supercharge Your Gains with Bikini Sports

Ready to push beyond beginner strongman levels? Check out the Beast Mode Series on the Bikini Sports website. With expert coaching, HD tutorials, and pro diet tips, you’ll maximize results and avoid rookie mistakes.

The 5x5 Strongman Workout is simple but brutal. Stick to the plan, stay consistent, and watch yourself transform from average to alpha. Now load the bar, embrace the grind, and step into beast mode.