StrongLifts 5×5
Two alternating workouts, three days a week, 5 × 5 across, +5 lb every session.
What it is
StrongLifts 5×5 is Mehdi Hadim's beginner barbell program: two workouts, A and B, alternated three days a week, with 5 sets of 5 on most lifts and weight added every session.
What you need
You need a barbell, a rack and a bench. Each workout has three lifts, and both start with the squat.
The schedule
Alternate Workout A and Workout B across three nonconsecutive days a week. Every lift is 5 sets of 5 - except the deadlift, which is one heavy set of 5 in Workout B.
Week 1 runs A, B, A, and week 2 runs B, A, B.
| Workout | Exercises (sets × reps) |
|---|---|
| Workout A | Squat 5 × 5; Bench press 5 × 5; Bent Over Barbell Row 5 × 5 |
| Workout B | Squat 5 × 5; Standing Military Press 5 × 5; Deadlift 1 × 5 |
How progression works
Add 5 lb to each lift every workout (2.5 lb works for the press once it gets heavy). Stall three sessions in a row and deload 10%, then climb back up.
The days
- Workout A
Squat, bench press, and barbell row. Five sets of five.
- Workout B
Squat, overhead press, and one heavy set of deadlifts. Squat and press are five sets of five.
Questions about StrongLifts 5×5
How often do you train on StrongLifts 5×5?
Three days a week, not back to back, alternating Workout A and Workout B.
How much weight do you add on StrongLifts 5×5?
5 lb on each lift every workout. Once the overhead press gets heavy, 2.5 lb steps work for it.
How many sets of deadlifts are in StrongLifts 5×5?
One set of 5, in Workout B. Every other lift is 5 sets of 5.
What happens when you stall on StrongLifts 5×5?
Stall three sessions in a row and deload 10%, then climb back up.
This program was adapted from StrongLifts 5×5.