Warrior 5x5

A no-nonsense, evidence-based strength training
3 days/ week for 12 weeks

My favorite compound movements, or “TOP 6” are what I consider to be the biggest “bang for buck” exercises. Alternating and weeks of 3 main exercises performed with undulating loads across the week. With that in mind, this program is designed for simplicity and is perfect for adding to your existing training regimen, or just the right amount of work to fit into your schedule.

Warrior 5x5 training program is an evidenced-based and highly effective training program that develops total body strength with just 3 multi-joint compound exercise movements, and training them 3 days per week. This program is perfect for adding to your practice or CrossFit Training schedule.

  • 12-week training program

  • 3 days per week

  • includes warm-ups for each day

  • video demonstrations of all exercises

  • sessions lasting ≈45 minutes?

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

  • Video links to every exercise

  • 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 - RFE Split Squats, Incline Bench Press, Trapbar Deadlift

    • Block 2: 4 weeks - Front Squat, Overhead Press, Glute Bridges

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

  • Weekly progressions

  • Optional core & circuit accessory work included.

Warrior 5x5 Equipment List

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

barbell + plates (for squats, bench press, deadlifts)

squat rack (for bench and squat variations)

Spotters or weight releases (encouraged for eccentric phase)

pull-up bar

incline bench

kettlebells

dumbbells

weighted medicine ball

box

resistance bands

landmine attachment

TRX or rings

cable machine

Who is Warrior 5x5 for?

  • You have 1-2 years of basic weight training under your belt and are ready to dive into more explosive, velocity-based training

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

  • You are familiar with using tempo and percentage-based programming

  • You want a program that will get you strong, explosive, and fast AF

  • 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 tempo and explosive/velocity-based training

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

Frequently Asked Questions

  • This program is best suited for those who have a training age of 1-2 years and as 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, and performed some tempo-based and velocity based training.

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

  • Item description

Still have questions? Contact me here.