BYOG Inception, Good Workout Plans

by Assim Addous October 23, 2020

BYOG

Honestly one of the best decisions that I have made was building my own gym. When COVID-19 hit and all the gyms were closed, The idea of not being able to go the gym was daunting. I did a quick amazon search to see how much it would cost me to make my own home gym and I was shocked. To have a proper setup, it would cost north of $2k+. I thought there should be a better way. So I have decided to actually build my weights, squat/bench rack. You can check out this tutorial on how to build the weights - I will release more tutorials on how to build squat and bench racks.

Workout Plan:

Regarding the perfect workout plan - or at least what is perfect for me - is simple yet effective 5 by 5 workout. Do three workouts per week. Never train two days in a row or do two workouts in a day. Wait one day before doing your next workout. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Alternate workout A and B each time you train.

5x5 Week 1
Monday - workout A	Wednesday - workout B	Friday - workout A
Squat 5x5	Squat 5x5	Squat 5x5
Bench Press 5x5	Overhead Press 5x5	Bench Press 5x5
Barbell Row 5x5	Deadlift1x5	Barbell Row 5x5

5x5 Week 2
Monday	Wednesday	Friday
Squat 5x5	Squat 5x5	Squat 5x5
Overhead Press 5x5	Bench Press 5x5	Overhead Press 5x5
Deadlift1x5	Barbell Row 5x5	Deadlift1x5

Typical Results:

Your results depend on your age, gender, weight, technique, nutrition, sleep, experience, consistency, effort, etc. Many people have doubled their Squat to 300lb, gained 24lb and lost 12lb in a year on this program. But these results are atypical for older lifters or females with less testosterone.

The typical result you can expect if you do 5×5 as laid out is an increase in strength and muscle mass. The magnitude of the gains and time it takes varies. But I’ve never met someone who didn’t improve with this program