Free Workout - 5^4 Tricep Pump

This is the 5x5x5x5 high volume Push workout for massive tricep gains:

  • 5 rounds 
  • Each round is: 5 exercises, 5 sets each exercise, 5 reps each set. 
You will need dip bars and a bench (or a chair). For skullcrushers, do them on the dip bars or rings. Estimated time of workout completion is 50-60 minutes. This workout can be part of a PPL regimen, and the level of this workout is categorized as intermediate. See the video for an illustration of the exercises.

Each round is 125 reps unbroken, meaning you superset the exercises without any rests between the sets. Total volume for the entire workout (5 rounds) is 624 reps.

1 Round:

  • Bench Dips = 5 sets x 5 reps
  • Tricep Bar Dips: 5 sets x 5 reps
  • Diamond Push Ups = 5 sets x 5 reps
  • Standard Push Ups = 5 sets x 5 reps
  • Bodyweight Skullcrushers / Tricep Extensions = 5 sets x 5 reps
Rest between 30-60 seconds at the end of each round.
  • For max gains, only take rests when the round is over.
  • Only execute this workout if you're already comfortable and familiarized with the exercises.
  • Always maintain strict form, controlled tempo and full range of motion at all 625 reps.
  • If you absolutely must, take more rest, or do less rounds. Work your way up in volume by incorporating this in your weekly routine.
  • Triceps and shoulders may need at least a day rest for recovery after this workout. 

I am NOT a doctor, personal trainer, registered dietician, nutritionist, athlete, influencer, nor at the end of my fitness journey. The content of this blog is based on what worked for me and is for informational purposes only, not a replacement for medical advice from a professional. Furthermore, we and our bodies are unique, so everybody is different. My results may not reflect your own. Any action you take upon the information provided by ZenGainz is strictly at your own risk.