Tag Archives: 10-5-20 workout

Try the 10-5-20 Workout

7 Aug

Hang-Clean[1]If you’re looking for a little variety in your training¬†routine, here’s a workout for you to try: ¬†The 10-5 20 Workout.

This 3-day per week workout combines the benefits of muscle building (hypertrophy), strength and power development, and muscular endurance.

Exercise selection is at your discretion, although we encourage total-body workouts and not “body-part” training. ¬†Additionally, we suggest keeping the same exercises for the entire week.

Here’s how it works (it’s actually quite simple):

  • Monday (or day 1) – perform 3 sets of 10 repetitions of all exercises, using loads that challenge you through this range of repetitions — about 75% of your 1 rep max (1RM)
  • Wednesday (or day 2) – perform 4 sets of 5 repetitions of all exercises, using about 87% 1RM
  • Friday (or day 3) – perform 2 sets of 20 repetitions of all exercises, using about 50% 1RM


Your thoughts?

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