5
Black Star's 5x5 Basics
An elite strength training program focused on progressive overload and compound lifts to develop maximum power and endurance.
VMO Squat
A squat variation that targets the vastus medialis oblique (VMO) muscle for enhanced knee stability and strength.
Sets: 5 | Reps: 5
Bench Press
A compound movement that strengthens the chest, shoulders, and triceps, crucial for upper body pressing power.
Sets: 5 | Reps: 5
Deadlift
A full-body lift that enhances strength, grip, and posterior chain development, essential for power and athleticism.
Sets: 5 | Reps: 5
Seated Overhead Press
Develops shoulder strength and stability while engaging the triceps and upper chest for better pressing power.
Sets: 5 | Reps: 5
Barbell Bent Over Row
A compound lift that builds upper and middle back strength, improves posture, and enhances pulling power.
Sets: 5 | Reps: 5