The 5/50 Workout Program
The 5/50 workout program is a base routine developed to improve strength, endurance, and mobility—all in one. We’ll be releasing specific sport-based modifications soon, but this foundational plan works across all fitness levels.
Before You Start
Please consult with your physician before beginning any exercise or diet program. Your safety comes first. It’s better to be a healthy couch potato than a rehab patient!
How the Workout Program Works
Once you’re cleared by your doctor, follow the 5/50 structure below. Remember: Don’t hold your breath during exercise, and focus on maintaining good form throughout.
- Military Press (Overhead Press) – 50 reps: Knees slightly bent, back straight. Use dumbbells, elbows tucked to your sides, palms facing each other.
- Lunges – 50 reps per leg: Hold dumbbells at your sides, head up, and maintain a straight back.
- Bench Press – 50 reps: Use a bench or exercise ball. Elbows tucked, palms facing each other—same position as the overhead press.
- Squats – 50 reps: Dumbbells at your sides, head up, and back straight—similar setup to lunges.
- Bent-Over Rows – 50 reps: Knees bent, back at 45°, head up. Pull dumbbells toward your waist. Keep elbows tucked and palms facing inward.
Do each exercise with full range of motion, as quickly as possible without jerky movements. There are no breaks between exercises.
Progression Tips
Use the heaviest weight you can perform for 50 fast reps. Once it becomes too easy, increase your weight slightly. If you can only hit 40 reps at first, that’s fine—work up to 50. Then repeat the process as your strength increases.
💪 Structuring Your 5/50 Schedule
You can perform the 5/50 workout every other day. On alternating days, consider doing slower, heavier reps for power, or sport-specific exercises if applicable.
Power Training Variation
Double the weight from your “fast” workout and perform slow reps to failure through a full range of motion. This approach engages both slow and fast-twitch muscle fibers and increases overall power output.
As your performance improves in the fast workout, gradually increase weight in the slow workout too.
If You Play Golf
Add a golf swing exercise using resistance tubing. Swing in both directions to promote balanced muscle engagement and spinal health.
Example: If you take 100 swings per round, divide that across 4 main exercises and do 25 swings (left + right) after Military Press, Lunges, Bench Press, and Squats.
If You Pitch (Baseball)
Include pitching-specific strength movements:
- 7 sets of 20 “pitching lunges” (each leg)
- 20 resistance tubing “throws” after each set
This routine strengthens key movements under resistance. Most pitching injuries happen when the legs get tired—this training helps prevent that by building endurance from the ground up.
Extra Tip
This program will wear you out—but in a good way! Once your body adjusts, you can increase intensity by doing more sets with lighter weights to maintain speed and form.
Hydration Matters
Drink plenty of water before, during, and after your workouts. This keeps your muscles hydrated and flushes toxins before they lead to soreness and tightness.
This Workout Program Does Several Things
- It’s very tough cardiovascularly because you’re alternating upper and lower body movements.
- It’s aerobic—you’re constantly breathing and not building excess lactic acid, reducing soreness and tightness.
- It protects your joints—you’re moving in natural ranges, minimizing injury risk.
- It prevents muscle imbalance—no isolated muscle training.
- No need to max out—adjust weight/resistance as you improve!
💡 Recommended Equipment
To make the most of your 5/50 Workout at home, we suggest having a solid set of dumbbells.
View Our Recommended Dumbbell Set
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