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Workout Plan

StrongLifts 5x5 Program

The StrongLifts 5x5 program: three days per week, five compound exercises, five sets of five reps. The simplest and most effective beginner strength program.

3 Training Days
4 Rest Days
9 Total Exercises
5 Unique Movements
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What is StrongLifts 5x5?

StrongLifts 5x5 is one of the most proven beginner strength programs in existence, created by Mehdi Hadim. It uses just five exercises -- squat, bench press, overhead press, barbell row, and deadlift -- performed in alternating A/B workouts three days per week, with every exercise done for 5 sets of 5 reps except deadlift at 1 set of 5.

How does StrongLifts 5x5 work?

The program alternates between Workout A (Squat, Bench, Row) and Workout B (Squat, OHP, Deadlift). You squat every session for unmatched practice of the most fundamental movement pattern. Start with the empty bar and add 2.5 kg per session for upper body and 5 kg for squats, setting personal records every workout.

Who should do StrongLifts 5x5?

StrongLifts 5x5 is designed for true beginners with little or no lifting experience. The linear progression typically yields 3-4 months of consistent progress. When you stall on a lift three sessions in a row, deload by 10 percent and work back up. Experienced lifters should choose a program with more volume and periodisation.

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