The classic 5×5 workout program is great because you only train three times per week and do five movements. As a result, you can get stronger and build muscle at a predictable pace.
The problem is that many people don’t have the time to train three times per week for over an hour. Sometimes, all we can spare is half the time. If you’re a busy professional, we have good news. With a bit of tweaking, you can make your program more manageable and flexible, allowing you to stay consistent and reap great benefits.
How to fit 5×5 into a busy schedule?
The 5×5 workout is somewhat flexible because you only have to be at the gym three days per week. You can pick when to train and rest, so long as there is always a recovery day between workouts. The 5×5 program also features a limited exercise list, which allows you to focus all of your efforts and make better progress.
You also follow a simple progression scheme with clear rules. So long as you push yourself hard and never miss workouts, you can gain strength somewhat linearly for a long time. The best part is, you can reap the benefits of 5×5 training with two weekly workouts instead of three.
2 Day a Week 5×5 Workout Program:
The 5×5 plan features two workouts (A and B), making it simple to train only twice per week if you can’t sustain a three-day frequency.
Workout A
Squat – 5 sets x 5 reps
Bench – 5 sets x 5 reps
Bent-Over Row – 5 sets x 5 reps
Workout B
Squat – 5 sets x 5 reps
Overhead Press – 5 sets x 5 reps
Deadlift – 5 sets x 5 reps
With only two weekly workouts, you don’t have to worry much about scheduling. You can also adjust your schedule on the go and train on different days each week. For example, you can train on Mondays and Wednesdays, Tuesdays and Thursdays, Wednesdays and Fridays, and more.
Try to do all exercises, sets, and reps each time to reap the full benefits from the lower training frequency. Progress will occur more slowly, but you’ll still move up, so long as you’re consistent.
Final Thoughts
The 5×5 workout is one of the most straightforward strength programs to understand, apply, and do consistently. The classic version only has you train three times per week, and you can make fantastic progress with it.
The good news is that, even if you’re a busy professional with a packed schedule, you can mold the 5×5 program to fit your needs and schedule. Training twice per week might not seem like a lot, but you still get to work hard and do 30 working sets across five compound exercises. Doing so will make you stronger and more muscular.
