Baker Barbell 5x5 Intermediate
Week 1
Baker 5x5 - Day 2
Week 2
Baker 5x5 - Day 4
Monday, January 23, 2023
Bench Press 1x1 @ 315
Bench Press 1x5 @ 285
Strict Press 5x5 @ 150
Strict Press 3x8 @ 120
Dips 3x12 @ BW
Back Extensions 3x12 @ BW+25
Lat Pulldowns 3x8 @ 100
Trap Bar Shrugs 3x10 @ 430
Baker 5x5 - Day 6
Friday, January 27, 2023
Strict Press 1x2 @ 195
Bench Press 5x5 @ 250
Close Grip Bench 4x5 @ 185
Dips 3x10 @ BW+10
Week 3
Baker 5x5 - Day 8
Wednesday, February 1, 2023
Bench Press 1x3 @ 315 🏆
Bench Press 1x11 @ 225
Strict Press 5x5 @ 155
Lat Pulldowns 4x12 @ 90
Trap Bar Shrugs 3x10 @ 450
Week 4
Baker 5x5 - Day 10
Monday, February 6, 2023
Strict Press 1x1 @ 205
Bench Press 5x5 @ 255
Barbell Rows 3x8 @ 205
Dips 3x8 @ BW
Chin-ups 18 @ BW
Baker 5x5 - Day 12
Saturday, February 11, 2023
Bench Press 1x1 @ 340 🏆
Strict Press 5x5 @ 160
Incline DB Press 3x8 @ 70
Tricep Rope Pushdowns 3x10 @ 60
Tricep Rope Pushdowns 2x8 @ 50
Week 5
Baker 5x5 - Day 14
Wednesday, February 15, 2023
Strict Press 1x4 @ 180
Bench Press 5x5 @ 260
Side Delt Raises 1x15 @ 25
Side Delt Raises 4x15 @ 20
Week 6
Baker 5x5 - Day 16
Monday, February 20, 2023
Bench Press 1x1 @ 320
Bench Press 2x1 @ 315
Strict Press 5x5 @ 165
Strict Press 2x8 @ 135
Trap Bar Shrugs 2x10 @ 360
Trap Bar Shrugs 2x10 @ 450
Trap Bar Shrugs 1x8 @ 540
Baker 5x5 - Day 18
Saturday, February 25, 2023
Strict Press 1x4 @ 180
Bench Press 5x5 @ 265
Close Grip Bench 3x5 @ 225
Close Grip Bench 3x6 @ 185
Close Grip Bench 3x9 @ 135
Side Delt Raises 4x12 @ 25
Week 7
Baker 5x5 - Traveling Day
Wednesday, March 1, 2023
Bench Press 1x1 @ 315
DB Shoulder Press 5x12 @ 55
Side Delt Raises 4x12 @ 25
DB Curls 5x12 @ 45
Week 8
Baker 5x5 - Day 21
Baker 5x5 - Day 23
Friday, March 10, 2023
Bench Press 2x1 @ 315
Bench Press 1x1 @ 325
Strict Press 5x5 @ 165
Strict Press 2x6 @ 125
Week 9
Baker 5x5 - Day 25
Thursday, March 16, 2023
Bench Press 5x5 @ 275
Close Grip Bench 1x5 @ 230
Side Delt Raises 4x15 @ 25
Baker 5x5 - Day 26
Week 10
Baker 5x5 - Day 27
Monday, March 20, 2023
Bench Press 1x1 @ 315
Strict Press 5x5 @ 135
Incline Smith Bench 3x12 @ 135
DB Fly 3x10 @ 35
Baker 5x5 - Day 28
Baker 5x5 - Day 29
Saturday, March 25, 2023
Bench Press 5x5 @ 275
Strict Press 1x2 @ 185
Arnold Press 3x10 @ 50
DB Fly 4x12 @ 35
Barbell Front Raises 3x15 @ 60
Week 11
Baker 5x5 - Day 31
Thursday, March 30, 2023
Bench Press 1x1 @ 325
Strict Press 1x5 @ 160
Incline Smith Bench 4x15 @ 135
Baker 5x5 - Day 32
Week 12
Baker 5x5 - Day 33
Baker 5x5 - Day 35
Week 13
Baker 5x5 - Final (Test) Day
Tuesday, April 11, 2023
Squat 1x1 @ 375
Squat 1x1 @ 415 🏆
Squat 1x1 @ 435 🏆
Bench Press 1x1 @ 275
Bench Press 1x1 @ 315
Bench Press 1x1 @ 335
Sumo Deadlift 1x1 @ 455
Sumo Deadlift 1x1 @ 500
Sumo Deadlift 1x1 @ 530