5x5 StrongLifts: 8-Week Guide

The Program

Three days per week. Two workouts alternated. Five sets of five reps on every exercise (except deadlift: 1x5).

Workout A

• •Squat: 5x5
• •Bench Press: 5x5
• •Barbell Row: 5x5

Workout B

• •Squat: 5x5
• •Overhead Press: 5x5
• •Deadlift: 1x5

Schedule Example

• •Week 1: A / B / A
• •Week 2: B / A / B
• •Repeat

Always rest at least one day between sessions.

How to Progress

• •Start with an empty bar (20kg) on everything except deadlift (40kg) and row (30kg)
• •Add 2.5kg per session to every lift
• •After 8 weeks you'll be squatting 80kg+, benching 60kg+, and deadlifting 100kg+

Rest Between Sets

• •Completed all 5 reps easily? Rest 90 seconds.
• •Struggled on the last rep? Rest 3 minutes.
• •Failed a rep? Rest 5 minutes before next set.

When You Fail

If you can't complete 5x5 on a lift:

• •Keep the same weight next session
• •If you fail 3 sessions in a row, deload by 10%
• •Work back up - you'll break through

Why This Works

Linear progression with compound movements is the fastest way to build strength as a beginner. You're squatting 3x per week, which is the single best thing you can do for total-body strength.