Peloton has released a brand new “Advanced Thunder 5×5” program by Adrian Williams in the Strength+ app this week.
“Advanced Thunder 5×5” is the sequel to Adrian’s original “Thunder 5×5” program which was released in February of this year. His first program was a 1-week intermediate program. If you are unfamiliar with 5×5 lifting, it is 5 sets of 5 heavy reps of a barbell movement.
Adrian’s new “Advanced Thunder 5×5” is a 4-week intermediate-level program (despite having “Advanced” in the name). Advanced Thunder has workouts 5 times a week, each lasting 75 minutes.
If you are accessing this from a phone with the Strength+ app installed, follow this link to be taken directly to Adrian’s “Advanced Thunder 5×5” Strength+ program. Otherwise, the link will direct you to Peloton’s main Strength+ website.
The description for Adrian’s new Advanced Thunder 5×5 program is:
“Get ready to unleash your inner thunder! Adrian will lead you through heavy compound lifts and targeted accessory work to build maximum strength in just 4 weeks!”
Adrian shared more in the program preview:
“Perfect for those who are already familiar with the gym, have experience with weight training and barbells, or have completed my first Thunder 5×5 program. This program spans four weeks with training five days a week.
Weeks one and two will follow the same format, alternating between the 5×5 full body workouts and accessory days. After you finish week two, we’ll repeat both weeks in order for you to maximize your progress. The goal of this program is to build strength and power through compound barbell exercises.”
If you take “Advanced Thunder 5×5” as designed, the required gym equipment includes a barbell, dumbbells, resistance band, and cable machine. As always with the Strength+ app, if you do not have access to a certain piece of gym equipment, you can swap an exercise out for something comparable.
The suggested program schedule is workouts on days 1 through 5 with recovery on the remaining days.
Adrian’s Advanced Thunder 5×5 Program Workouts on Peloton’s Strength+ App
Weeks 1 and 3
- Workout 1: 75 minute 5×5 Bent Over Row, Overhead Press, & Deadlift
- Workout 2: 75 minute Accessory Day
- Workout 3: 75 minute 5×5 Bent Over Row, Overhead Press, & Deadlift
- Workout 4: 74 minute Accessory Day
- Workout 5: 75 minute 5×5 Bent Over Row, Overhead Press, & Deadlift
Weeks 2 and 4
- Workout 1: 75 minute 5×5 Chest Press, Back Squat, & Bent Over Row
- Workout 2: 75 minute Accessory Day
- Workout 3: 75 minute 5×5 Chest Press, Back Squat, & Bent Over Row
- Workout 4: 74 minute Accessory Day
- Workout 5: 75 minute 5×5 Chest Press, Back Squat, & Bent Over Row
Adrian’s “Advanced Thunder 5×5” program is the fourth program to be released on the Strength+ app this month and brings the overall program total to 25.
Will you be bringing the thunder with Adrian?
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