Greyskull Yachu Version

This is the ultimate 5x5 program for beginners, improved by Yachu to address the shortcomings of the Greyskull program.

Program Structure

• Workout 3 times a week: Monday, Wednesday, Friday
• 6 exercises: Squat, Bench Press, Deadlift, Military Press, Chin-up, Row

Set Structure

Warm-up sets are not included.

• Sets 1 and 2: 5 repetitions
• Set 3: Do at least 5 reps, but aim for as many as possible (indicated as 5+ set)
• Top Single: 1 rep, 1 set

What is a Top Single? This refers to a very heavy, low-rep set for strength, performed as 1 rep, 1 set. Attempt a top single only when you are 100% confident of success. Failing at such a heavy weight can lead to overtraining. If you're not confident, it's okay to skip it. It's great if you succeed, but even if you don't, consider it a learning experience.

Progression Rules

• Rest Between Sets: It is recommended to rest for about 3 minutes between sets.
• Max Repetition Set: If you succeed with 4 or fewer reps in the max repetition set, it's advisable to rest adequately and try again.

Alternative Exercises for Beginners

• If chin-ups or rows are difficult, beginners can substitute with Lat Pulldowns or Machine Rows.
• When doing chin-ups, if possible, add extra weight to your body for training.

Weight Increase Plan

• Upper Body: Bench Press, Press, Chin-up, Row

• Lower Body: Squat, Deadlift

• If you succeed with more than 5 reps in the 5+ set: Add 1kg to upper body exercises and 2kg to lower body exercises in the next workout.

• If you succeed with more than 10 reps in the 5+ set: Add 2kg to upper body exercises and 4kg to lower body exercises in the next workout.

• If you succeed with 4 or fewer reps in the 5+ set: Reduce the weight by 10% in the next workout.

If You Hit a Plateau

Reduce your 1RM by 10% and start again. If you still can't break through the plateau, congratulations! You are no longer a beginner. It's time to switch to an intermediate routine.

Advantages of the Greyskull Yachu Version

• You can increase weights every time and see immediate results.
• Flexible weight increase plan. It adapts to the rapid growth rate of beginners.
• Top singles help increase strength faster.
• Automatic periodization. Initially, the weights may feel light and easy. Over time, the weights will automatically increase, so don't rush to add too much weight at the start.

This program is undoubtedly the best 5x5 program for beginners.