Based on Mehdi Hadim's StrongLifts 5×5 program, with some minor adaptations.
A simple A/B alternating barbell program for beginners. 3 days per week with linear progression on 5 compound lifts. Designed to run for 12 weeks.
Who Is This Program For?
StrongLifts 5×5 is for new or returning lifters who want to get stronger and build muscle with a straightforward approach. The entire program revolves around just five barbell exercises performed in two alternating workouts.
The program focuses on:
- Simplicity: only 3 exercises per workout, only 2 workout templates
- Compound movements: every exercise works multiple muscle groups at once
- Linear progression: add weight every session while you can
- Consistency: 3 sessions per week, each about 45 minutes
If you want a no-nonsense program that tells you exactly what to do and when to add weight, this is it.
Program Structure
The 5 Main Lifts
| Lift | Movement Pattern |
|---|---|
| Barbell Back Squat | Lower body push |
| Barbell Bench Press | Horizontal push |
| Barbell Overhead Press (OHP) | Vertical push |
| Barbell Conventional Deadlift | Hip hinge |
| Barbell Row | Horizontal pull |
A/B Alternating Workouts
The program uses two workouts that alternate across 3 training days per week:
Workout A:
| Exercise | Sets × Reps |
|---|---|
| Squat | 5×5 |
| Bench Press | 5×5 |
| Barbell Row | 5×5 |
Workout B:
| Exercise | Sets × Reps |
|---|---|
| Squat | 5×5 |
| Overhead Press | 5×5 |
| Deadlift | 1×5 |
Why Deadlift Is 1×5
The deadlift is performed for only 1 set of 5 reps instead of 5×5. The deadlift is extremely taxing on the body, and you're already squatting 5×5 three times per week using many of the same muscles. One heavy set is enough to drive progression without overloading recovery.
Exercise Order
Each workout follows the same order:
- Squat (legs, performed first because it's the most demanding)
- Bench Press or Overhead Press (push)
- Barbell Row or Deadlift (pull)
This ordering ensures you hit the most challenging movements when your energy is highest.
Weekly Schedule
The workouts alternate in an A/B pattern across each week:
Odd Weeks (1, 3, 5...):
- Day 1: Workout A
- Day 2: Workout B
- Day 3: Workout A
Even Weeks (2, 4, 6...):
- Day 1: Workout B
- Day 2: Workout A
- Day 3: Workout B
Train 3 days per week with at least one rest day between sessions. A typical schedule is Monday / Wednesday / Friday.
Can I Train 2 Days Per Week?
The program can also be performed 2 days per week if time is limited. This yields approximately 80% of the strength gains compared to the 3-day frequency. Just keep alternating Workout A and Workout B.
Understanding 5×5
5×5 means five sets of five reps using the same weight across all sets. If you're squatting 60 kg, you do five separate sets of five reps at 60 kg, resting between each set.
This is called "straight sets," meaning the weight stays the same for every set. The only exception is the deadlift at 1×5 (one set of five reps).
Progression: How Weights Increase
StrongLifts 5×5 uses linear progression, meaning you add weight every session.
| Exercise | Weight Added | Frequency |
|---|---|---|
| Squat | +2.5 kg (5 lbs) | Every session |
| Bench Press | +2.5 kg (5 lbs) | Every session it appears |
| Overhead Press | +2.5 kg (5 lbs) | Every session it appears |
| Barbell Row | +2.5 kg (5 lbs) | Every session it appears |
| Deadlift | +5 kg (10 lbs) | Every session it appears |
The weight added is to the total bar weight, not per side. Since the squat appears in every workout (3 times per week), it progresses the fastest.
Form Requirements
Only add weight if you completed all sets and reps with proper form:
- Squat: hip joint below knee joint (below parallel) on every rep
- Bench Press: buttocks on bench, elbows locked at the top
- Overhead Press: straight legs, elbows locked at the top
- Deadlift: full lockout at the top (hips and knees extended)
- Barbell Row: bar touches torso at the top of each rep
Finding Your Starting Weights
If you don't know your starting weights:
- Start with just the empty barbell (20 kg / 45 lbs)
- Perform 5 reps
- Add 5-10 kg (10-20 lbs)
- Perform another set of 5 reps
- Repeat until bar speed noticeably slows or form starts to break down
- Use that weight as your starting weight
For deadlift and barbell row, start with 30-45 kg (65-95 lbs) since these exercises require plates to reach proper bar height.
It's better to start too light than too heavy. The linear progression will catch up quickly.
Warming Up
Before each exercise, perform 3-4 warm-up sets with increasing weight. This prepares your joints and muscles for the working weight and lets you practice the movement pattern.
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | ~40% of working weight | 5 | 45 seconds |
| 2 | ~60% of working weight | 3 | 60 seconds |
| 3 | ~80% of working weight | 2 | 60 seconds |
| Work sets | 100% | 5×5 | 1.5-5 minutes |
Example: If your working weight for squat is 80 kg:
- Set 1: 30 kg × 5
- Set 2: 47.5 kg × 3
- Set 3: 62.5 kg × 2
- Work sets: 80 kg × 5×5
Warm-up sets should feel easy. They are not work sets. If two exercises use similar muscles back-to-back, the second exercise needs fewer warm-up sets since the muscles are already warm.
Rest Times
| Situation | Rest Period |
|---|---|
| Between sets (weight felt easy) | 1.5-3 minutes |
| Between sets (weight felt heavy) | 3-5 minutes |
| Between exercises | Up to 5 minutes |
Take as much rest as you need to complete your sets with good form. Rushing rest periods leads to missed reps.
When You Fail Reps
Types of Failures
Not all failures are the same. Understanding the type helps you fix the root cause:
- Strength failure: you physically cannot complete the rep because the weight is too heavy
- Premature failure: you stop before attempting the rep due to fear of injury, even though you may have had it
- Range of motion failure: you complete 5 reps but cut depth short (e.g., half squats), which don't count
- Equipment failure: poor setup causes issues like the bar hitting rack uprights, safety pins set wrong, or improper bench positioning
- Technical failure: your muscles have capacity but technique breaks down, such as grip failing on deadlift or form collapsing under fatigue
- Psychological failure: fear and anxiety cause you to stop short or hesitate excessively
What to Do When You Fail
If you cannot complete all 5 reps on a set with proper form:
- Rest longer between sets: try 3-5 minutes instead of shorter rests
- Repeat the same weight next session rather than adding more weight
- Microload: if standard increments are too large, use smaller jumps (1.25 kg / 2.5 lbs for upper body)
- Use a lifting belt: proper belt usage increases intra-abdominal pressure, supporting your core during heavy lifts
- Switch grip on deadlifts: moving from double overhand to mixed grip (one palm in, one palm out) significantly improves grip capacity for heavier weights
Recovery Fundamentals
Poor recovery is one of the top reasons for failing reps. Ensure you're covering the basics:
- Sleep: 7-9 hours per night
- Calories: eat enough to support your training
- Protein: 0.7-1g per pound of bodyweight (1.5-2.2g per kg)
- Stress: limit additional training volume outside the program
Deload Protocol
If you fail to complete 5×5 at the same weight for three consecutive sessions, deload:
- Reduce the weight by 10% on that lift
- Continue progressing from the deloaded weight as normal
Example:
Bench stuck at 70 kg for 3 sessions:
New weight: 70 × 0.90 = 63 kg (round to nearest increment)
Progress from 63 kg adding 2.5 kg per session
Each exercise deloads independently, so a stall on bench press doesn't affect your squat weight. Exhaust other solutions first (better sleep, nutrition, longer rest, microloading) before resorting to a deload.
Plateaus
A plateau occurs when you remain stuck at the same weight despite deloading and rebuilding. This is normal as you get stronger because linear progression doesn't last forever.
Not a plateau:
- Struggling on the last set, which is expected as weights get heavier
- Slower progress than your first few weeks, which is normal
- Occasionally missing 1-2 reps. Just repeat the weight.
Common mistakes when dealing with plateaus:
- Program hopping: constantly switching programs before giving them adequate time
- Program fixation: refusing to modify your approach even when it stops working
- Endless deloads: repeatedly reducing weight without addressing the real issue
What to do when you truly plateau:
- Ensure your recovery is on point (sleep, nutrition, stress)
- Try switching to top/back-off sets (1 heavy set of 5, then 4 lighter sets of 5) instead of straight sets
- Reduce squat frequency if recovery is an issue
- Add exercise variation to address weak points
- Consider transitioning to an intermediate program after 12 weeks
Top/Back-Off Sets vs Straight Sets
Straight sets (default): same weight for all 5 sets, targeting RPE 6-8 (2-4 reps in reserve). Recommended for new and returning lifters.
Top/back-off sets: 1 heavy set of 5 reps followed by 4 lighter sets of 5 reps. Use this approach when you consistently fail on straight sets and have exhausted deloads.
Benefits of top/back-off sets:
- Still hit a heavy weight without accumulating as much fatigue
- Maintain training volume
- Shorter rest periods needed on the lighter sets
Assistance Work (Optional)
Most strength and muscle gains come from the main 5 lifts. Assistance work is optional and adds approximately 15 minutes per workout.
Biceps/Abs Template
Workout A additions:
- Pullups 3×8
- Hanging Leg Raises 3×8
Workout B additions:
- Barbell Curl 3×8
- Weighted Sit-ups 3×8
Chest/Back Template
Workout A additions:
- Pullups 3×8
- Skullcrushers 3×8
Workout B additions:
- Dips 3×8
- Barbell Curl 3×8
Women's Glutes/Abs Template
Workout A additions:
- Romanian Deadlift 3×8
- Hanging Leg Raises 3×8
Workout B additions:
- Hip Thrust 3×8
- Weighted Sit-ups 3×8
Do I Need Isolation Work for Arms?
Research shows that compound lifts alone build substantial arm size. You need approximately 10+ weekly sets per muscle group for maximum gains, and medium volume (5-9 sets) already yields about 80% of potential muscle growth. The main lifts already provide significant volume for arms, shoulders, and back.
Who should add assistance work
- Lifters with extra time and recovery capacity
- Those who want to target specific muscle groups (arms, abs, glutes)
Who should skip it
- Complete beginners (focus on the main lifts first)
- Those limited by time or recovery
Cardio
Cardio can be combined with StrongLifts 5×5 without interfering with strength gains if programmed correctly.
When: rest days (Tuesday/Saturday, optionally Thursday)
Duration: 10-25 minutes per session. Start with less if you're not conditioned.
Intensity: moderate. You should be able to hold a conversation while doing it.
Type: any form you enjoy, such as cycling, rowing, swimming, jogging, or brisk walking.
Moderate-intensity cardio on rest days acts as active recovery, flushing blood into muscles and reducing soreness from lifting.
Muscles Worked
The program provides full-body coverage through compound movements:
| Muscle Group | Exercises |
|---|---|
| Quads & Glutes | Squat, Deadlift |
| Hamstrings | Deadlift, Squat, Row |
| Chest | Bench Press |
| Shoulders | Overhead Press, Bench Press |
| Back | Barbell Row, Deadlift |
| Triceps | Bench Press, Overhead Press |
| Biceps | Barbell Row |
| Core | Squat, Deadlift, Overhead Press |
Program Duration
This program is designed to run for 12 weeks (12 cycles of 3 workouts each, totaling 36 sessions).
Why 12 weeks?
- Linear progression stalls for most lifters within this timeframe
- By 12 weeks, you'll have built a solid strength base
- You'll be ready to transition to a more complex intermediate program
Frequently Asked Questions
How long does one full run take?
With 12 weeks at 3 sessions per week, expect 36 total workouts over ~3 months.
Can I swap exercises?
The 5 main lifts should stay as-is. They were chosen because they work the most muscle mass with the fewest exercises.
What if I can only train 2 days per week?
The program still works at about 80% of the strength gains of the 3-day version. Keep alternating Workout A and Workout B.
What happens if I miss a workout?
Pick up where you left off. Don't try to make up missed sessions by doubling up.
How do I enter my starting weights?
Enter the weight you can comfortably lift for 5 reps with good form. If unsure, use the empty barbell method described above. The program handles all progression from there.
What happens after 12 weeks?
You can restart with your current weights or transition to an intermediate program like Madcow 5×5 or a periodized routine.
History
The 5×5 method dates back to at least 1958, when British bodybuilder Reg Park published his 5×5 approach in "Strength and Bulk Training for Weight Lifters and Body Builders." Park, a 3x Mr. Universe winner (1951, 1958, 1965) and Arnold Schwarzenegger's mentor, was the first bodybuilder to bench press 500 lbs, and also lifted 605 lbs in the squat and 700 lbs in the deadlift.
Notably, powerlifting as a sport didn't exist until 1964, six years after Park published his program. The 5×5 workout originated as a bodybuilding program, not a strength sport methodology.
The 5×5 framework evolved through contributions from Bill Starr, Stuart McRobert, Glenn Pendlay, Pavel Tsatsouline, and others who adapted the core principles for different training goals. Mehdi Hadim later popularized it as StrongLifts 5×5 for a modern audience.
Access the Original Program
If you would like to read the original program page:
StrongLifts 5×5 Official Website
Run StrongLifts 5×5 on Virtus Athlete
Virtus Athlete fully integrates StrongLifts 5×5, handling all the linear progression and workout alternation for you. Just enter your starting weights and start training.
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