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
5x5 StrongLifts: 8-Week Guide — visual breakdown
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.
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What exercises are in the 5x5 StrongLifts program?
Five barbell movements: squat, bench press, overhead press, barbell row, and deadlift. You alternate between two workouts (Workout A and B), training 3 days per week. Squats are in every session. That's it -- simple and effective.
How much weight should I start with on 5x5?
Start with just the empty barbell (45 lbs) on every lift. Seriously. You add 5 lbs per workout, so in 8 weeks you'll be squatting 165+ lbs. Starting light lets you nail form and build momentum. Ego lifting from day one leads to injury.
Why is 5x5 recommended for beginners?
Because it works. Five sets of five reps hits the sweet spot between strength and muscle building. The linear progression (adding weight every session) exploits beginner gains perfectly. More complicated programs aren't better for someone in their first year.
What happens when I can't complete all 5 sets of 5 reps?
You keep the same weight next session and try again. If you fail the same weight three workouts in a row, deload by 10% and work back up. This built-in deload system is what makes the program sustainable for 8+ weeks.
Do I need a squat rack for this program?
Yes, a squat rack or power cage is non-negotiable. You're squatting 3x per week with increasing weight, and you need safety bars. A barbell, rack, and bench are the minimum. This is a gym program, not a home workout.
