5x5 StrongLifts: 8-Week Guide for Strength & Muscle

Why 5x5 Works

The 5x5 method has been building strong humans since the 1960s. Reg Park used it. Bill Starr popularized it. And it still works because the principles haven't changed: progressive overload with compound movements at a moderate rep range.

Five reps is the sweet spot between strength and hypertrophy. It's heavy enough to build raw power, but light enough that your form doesn't completely fall apart.

The Two Workouts

You alternate between Workout A and Workout B, three days per week.

Workout A: Squat 5x5, Bench Press 5x5, Barbell Row 5x5

Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5

Yes, you squat every session. That's by design. The squat is the best total-body strength builder we have.

Starting Weights

Don't let your ego ruin this. Start lighter than you think:

• •Squat, Bench, OHP: Start with the empty bar (20kg)
• •Deadlift: Start with 40kg
• •Row: Start with 30kg

Add 2.5kg every session. After 8 weeks of consistent training, your squat will be approaching 80-100kg. From an empty bar. That's the power of linear progression.

The Session Structure

• •Warm up with 5 minutes of light cardio
• •Do warm-up sets: empty bar x5, then gradually increase to working weight
• •Do your 5x5 working sets with 90 seconds to 5 minutes rest between sets
• •Move to the next exercise

Each session takes about 45-60 minutes.

When You Stall

You will eventually fail to complete 5x5. Here's the protocol:

• •Keep the same weight next session. Don't add anything.
• •If you fail again, keep it one more session.
• •If you fail a third time, deload by 10% and work back up.
• •If you deload three times on the same lift, switch to 3x5.

Common Mistakes

• •Adding too much weight too fast. Stick to 2.5kg jumps.
• •Skipping warm-up sets. They prepare your joints and nervous system.
• •Not eating enough. You can't build strength in a caloric deficit.
• •Changing the program. It works as written. Trust the process.

After 8 Weeks

Most beginners can run 5x5 for 3-6 months before needing an intermediate program. When you've exhausted linear progression, look into programs like Texas Method or Madcow 5x5.