Beginner
StrongLifts 5×5: 3-day workout program
Five compound lifts, five sets of five, three sessions a week.
- Frequency
- 3 days / week
- Session
- ~50 min
- Equipment
- Barbell and a rack
Who is it for?
Complete beginners, or anyone who wants nothing but the basic barbell lifts.
How is it organised?
Two sessions, A and B, alternated across three training days a week: ABA one week, BAB the next. Five lifts in total, five sets of five reps each — except the deadlift, one set of five is enough.
How do you progress?
Add 2.5 kg to every lift at each session, 5 kg on the deadlift, for as long as all five sets go up. Fail three sessions in a row on a lift and drop it by 10%.
The sessions
These are sample plans to adapt to your level and equipment. Open an exercise to see its technique.
Session B
Before your next session
How do you track progressive overload? Sets, reps and rest: how do you read a workout?STARK is a strength training tracker for iPhone and Apple Watch. Log sets, repetitions and weights, then follow your progress. Core features are free. Explore STARK’s features