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StrongLifts 5x5

About StrongLifts 5x5▸

A classic beginner strength program. Two alternating workouts (A/B), 3 days per week. Squat every session, linear progression of +2.5 kg per workout (+5 kg on deadlift). Three consecutive failures trigger a 10% deload.

By Mehdi Hadim

90 total workouts3 per week2-day rotation

How it works

Day structure

Workout A
  • mainsquat5x5
  • mainbench5x5
  • mainbent_over_row5x5
Workout B
  • mainsquat5x5
  • mainohp5x5
  • maindeadlift1x5

Exercises (5)

mainsquat
mainbench
mainbent_over_row
mainohp
maindeadlift

Progression rules

  • Add 2.5 kg and reset to the first stageComplete the final stage
  • Move to the next stage (fewer reps, more sets)Fail in the middle of the program
  • Deload to 10% of current weightFail in the final stage

Stages

3 stages are available if you miss the prescribed sets. Each stage adjusts the sets and reps so you can keep progressing.

Day 1/ 90
Workout A○

Program weeks (relative)

Calendar view mode
MAINsquat
SetKgRepsTgt.
12.55
22.55
32.55
42.55
52.55
MAINbench
SetKgRepsTgt.
12.55
22.55
32.55
42.55
52.55
MAINbent_over_row
SetKgRepsTgt.
12.55
22.55
32.55
42.55
52.55

Frequently asked questions

How many days a week is StrongLifts 5x5?

StrongLifts 5x5 runs 3 days per week, alternating two workouts (A and B) on non-consecutive days.

Is StrongLifts 5x5 good for beginners?

Yes, it is a classic beginner strength program built around simple linear progression and the main barbell lifts.

How does weight progression work in StrongLifts 5x5?

You add +2.5 kg each workout (+5 kg on deadlift); after three consecutive failures on a lift you deload that lift by 10%.

Create an account to track your progress

Create Account

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