5x5 Workout Program

What is a 5x5 workout?

A 5x5 workout means five sets of five reps on a few big barbell lifts, three times a week. Two sessions alternate: squat, bench and row; then squat, overhead press and deadlift. You add a small amount of weight every session, which makes it one of the simplest ways to build beginner strength.

Free sample week

5x5 Workout Program: sample week with exercises, sets and reps
Day	Session	Exercises (sets × reps)
Mon	Workout A	Squat 5 × 5 Bench press 5 × 5 Barbell row 5 × 5
Tue	Rest or a walk	Recover
Wed	Workout B	Squat 5 × 5 Overhead press 5 × 5 Deadlift 1 × 5
Thu	Rest or a walk	Recover
Fri	Workout A	Same as Mon
Sat	Rest or a walk	Recover
Sun	Rest or a walk	Recover

How to run it

Next week starts with B. Add 2.5 kg each session to squat, bench, row and press, and 5 kg to deadlift, while all reps are clean.
If you miss reps on a lift three sessions running, drop it 10% and build back up.
StrongLifts is a trademark of its owner; this page explains the general 5x5 format.

Want the full plan?

12-Week Muscle Building: a 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus. 36-page PDF, £29.

See the 12-Week Muscle Building

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