StrongLifts 5×5

Two alternating full-body workouts, three times a week. Add weight every session; the bar goes up while the reps stay at 5×5.

Level

Beginner

Goal

Strength

Days per week

3 days / week

Cycle

Repeats

Progression

Linear progression

What you need to start

A starting working weight for: Squat, Bench press, Barbell row, Overhead press, Deadlift

How the weight moves

• Squat: +2.5 kg (5 lb) per successful session
• Bench press: +2.5 kg (5 lb) per successful session
• Barbell row: +2.5 kg (5 lb) per successful session
• Overhead press: +2.5 kg (5 lb) per successful session
• Deadlift: +5 kg (10 lb) per successful session

The week