Get Swole Friday (Daily Workouts – 013026)
Before Getting Started
01/30/26
Get Swole Friday
| 1A | Reach Thru + Rotate | 2 x 5e |
| 1B | Spiderman Push-up | 2 x 5e |
| 2A | Bench Press | 5 @ 50% |
| 5 @ 65% | ||
| 5 @ 70% | ||
| 3 x 5 @ 75% | ||
| 2B | 1-Arm DB Row | 5 x 5e |
| 3A | Floor Press | 5 x 5 |
| 3B | Inverted Row | 5 x 5 |
| 4A | Band Curl | 1 x 55 |
| 4B | Banded Tricep Pushdown | 1 x 55 |
Coach’s Notes
Five sets of five, or 5 x 5 for short, is one of the OG rep schemes for building strength. It’s one of the first rep schemes that I ever learned and it’s I rep scheme that I still use to this day.
It’s simple, easy to remember and incredibly effective.
The band curls and pushdowns at the end aren’t exactly built for a 5 x 5 rep scheme, so I went with 55 reps each because… well, why not. Feel free to break up into multiple sets as needed.
