2025 Training Project | Week 5 / 52
Welcome to Week 5 of our 2025 Training Project. If you are just now joining us, check out our intro video below to understand a bit better what this is all about, and also reach out to me on Instagram or feel free to leave a comment with any questions you may have!
Intro Video: ua-cam.com/video/5amYixgLzGM/v-deo.htmlsi=3yWWVliAB8irsm5H
Instagram: _thequadfather_
Week 5 Jan 26-Feb 1
W5 S1 (Day 1) Monday
Upper Strength Day
1. Barbell Bench Press 2x6
2. a. Pull Ups 3x Max Reps (Sub Lat Pulldowns if too hard)
2. b. Barbell Overhead Press 3x10
3. Chest Supported Rows 3x10
4. Seated Arnold Press 3x10
5. Incline Dumbbell Press 3x10
6. a. Alternating DB Curls 3x10
6. b. DB French Press / DB Skullcrusher 3x10
W5 C1 (Day 2) Tuesday
HIIT Day (Pick your poison)
Option #1
For Time:
20 Min / Every 2 Min
6 Alternating Dumbbell Devil Press
6 Burpee Over Dumbbell
6 DB Squats
6 DB Step Ups
Option #2
6 Rounds For Time:
10 Cal Bike
8 DB Snatches 50lbs/35lbs
6 Burpee Box Jump Overs (30in)
W5 S2 (Day 3) Wednesday
Lower Strength Day
1. Barbell Deadlift 2x6
2. Bent Over Barbell Rows 3x10
3. Dumbbell Alternating Step Ups 3x10 each leg
4. Goblet Squats 3x10
5. Dumbbell RDL 3x10
6. a. Standing Calf Raise 3x20
6. b. Tibialis Raise 3x20
7. Toes To Bar x 50 Reps (Break them up how you like)
W5 S3 (Day 4) Thursday
Steady State Day
30 min of steady pace training
Running / Air Bike (240+ watt) / Rowing (2:10 @ 500m) / etc
Quick pace but not all out (RPE 8)
W5 C2 (Day 5) Friday
Full Body Strength Day
1. Squat 2x6
2. Barbell Good Mornings 3x10
3. Front Squats 3x10
4. a. DB Hammer Curls 3x15
4. b. Push-ups 3x20
5. a. DB/KB Farmers Walk 3x30m (Heavy)
5. b. DB/KB Shrugs 3x15
6. Split Squat 3x12 each leg
7. Pull-Ups 3x Max Reps
W4 Z1 (Day 6) Saturday
Active Recovery Day
30-45 minutes of continuous low-impact activity
(Walking/Swimming/Rucking with light pack)
Keep at a naturally brisk pace
Let's get after it this week. Train Hard.