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The Ketogains Basics and 5x5 Workout - Strength & Muscle Building Program

No matter if you are a complete beginner or a seasoned lifter in strength training / muscle building (a beginner will be defined by your strength standards, not by if you have exercised before in your life) and actually want to make gains in muscle mass and strength, then this is the program for you.

The Ketogains 5×5 program is based on the classic 5×5 program popularized by Reg Park and has a reputation for being a tough, high-volume but rewarding and simple program.

The Ketogains 5×5 is well suited for both males and females of any age.

If you are totally new to Strength Training, you can start with an empty barbell, otherwise start with a decent load in which you can do 5 sets of 5 reps with good control, form, and cadence.

Lift adequate weight on the barbell. Do the Exercises. Add weight each workout. Deload when you stall. Repeat. Simple.

This PDF covers both the Barbell and Dumbbell / Kettlebell versions of this routine.

This routine will cover the following goals:

  • Strength & Hypertrophy (provided your diet is in check)
  • Fat Loss (provided your diet is in check)

In Health,

NOTE: The program is completely free, but donations are welcome :)

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  • The Free Ketogains 5x5 Program (Barbell & Kettlebell version) plus the Ketogains Protocol - It's FREE!
  • Size2.75 MB
  • Length32 pages


The Ketogains Basics and 5x5 Workout - Strength & Muscle Building Program

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    Your patronage is what helps us build more content and improve our services!

    If you are looking to improve your health and physique, consider joining any of our services:

    *The Ketogains Fasttrack: https://bit.ly/35GiAGF

    *The Ketogains Bootcamp: https://bit.ly/3lEvgDf

    For more info, feel free to send us an email at info@ketogains.com

    In Health;

    Luis, Tyler and the Ketogains Team.

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