A 12-week no-nonsense, simple, and effective online training program to increase your strength.

Warrior 5x5 is an evidence-based and highly effective training program that develops total body strength by performing my favorite compound movements to get the biggest “bang for your buck” while training. This program is inspired by Bill Starr and his book The Strongest Shall Survive. Sometimes simple is just better.

You’ll perform three multi-joint compound exercises three days per week with undulating loads. Each of the main lifts consists of 15 total sets. This is Minimum Effective Dose programming at its finest.

This program is designed for simplicity and is perfect if you are looking for a short and effective training plan to fit your busy schedule OR can be added to your existing training regimen.

What you’ll get:

  • 12-week training program delivered via the TeamBuildr app

  • 3 training sessions per week

  • includes warm-ups for each day

  • video demonstrations of exercises

  • sessions lasting around 45 minutes

  • research-based training methods and exercises to improve strength

  • TeamBuildr App features include 1RM tracking, progress graphs, and wearable integration including Apple Health Kit

Program Goals

  1. Build Strength - Build foundational, total body strength through multi-joint compound movements through all 3 blocks building total body size, strength, and power with compound lifts such as front squats, split squats, barbell incline bench press, and back squats.

  2. Increase Power - explosive lifts like push press & power cleans

  3. Feel Better - smart programming designed for simplicity

  4. Look Better - lose fat, build muscle, and feel confident!

Program Specifics

  • The program is delivered via the Teambuilder App - After purchase, you will receive info about how to download and gain access

  • Video links to exercises

  • Sets, reps, and rest period prescriptions

  • Exercise intensity prescriptions (RPE, percentages, etc.)

  • Testing weeks (week 1 and week 13)

  • Three training blocks

    • Block 1: 4 weeks - Rear Foot Elevated Split Squats, Incline Bench Press, Trapbar Deadlift

    • Block 2: 4 weeks - Front Squat, Overhead Press, Hip Thrusts

    • Block 3: 4 weeks - Back-squat, Push Press, Power Cleans

  • Weekly progressions

  • Optional core & circuit accessory work included each session

Warrior 5x5 Equipment List

You’ll need access to a barbell & weights for this program

For main lifts:

barbell + plates

trap bar/hex bar

squat rack (for bench and squat variations)

incline adjustable bench

For optional accessory circuits and core exercises:

dumbbells

kettlebells

weighted medicine ball

resistance bands

TRX or rings

cable machine

leg curl machine

landmine attachment

glute ham developer (GHD)

Who is Warrior 5x5 for?

  • You have 1-2 years of basic weight training under your belt

  • You are motivated and willing to put in work to get results

  • You are familiar with using percentage-based programming

  • You want a program that will get you strong

  • You are short on time and want to get results without spending hours in the gym

  • You want to gain confidence and love the way you feel & look

Who is Warrior 5x5 NOT for?

  • you are a beginner or have little to no weight training experience

  • you don’t have access to the equipment listed above

  • you are not prepared to perform heavy and near-maximal strength training

  • you are currently injuried and are not cleared by your doctor to start a training program yet

About Your Coach

Coach Rick is a former collegiate strength and conditioning coach with a Master’s in Sports Conditioning and Performance. He has coached many Olympic Weightlifting athletes to multiple state records and podium finishes. He has also trained and coached CrossFit and other fitness athletes.

Rick works with all people ranging from beginners to professional-level athletes. He specializes in strength, power, and velocity-based training. As owner of RJM Performance Lab, he helps fitness athletes reach their strength and performance goals through research-based and data-driven training programs.

Frequently Asked Questions

  • You will have 1 year of access to the program through the TeamBuildr app, after which you will need to re-purchase the program if you would like to continue to have access.

  • This program is best suited for those who have a training age of 1-2 years and an understanding of the major lifts (squat, deadlift, overhead press, bench press, row). You will also get the best results if you have worked to repetition maxes before.

  • Yes; this program is delivered through the TeamBuildr App. There are notes, video links, and rep/set/rest prescriptions for each exercise.

  • This program is $175 and is delivered via the Teambuildr app, which also allows you to sync wearable heart rate monitor devices such as Apple Health Kit. The app includes access to a program Leaderboard and Performance Reports.

Still have questions? Contact me here.