Our StrongLifts 5×5 plan supplies 12 weeks at three sessions per week, labeled Beginner. Its repeated sets and small exercise list make the structure easy to learn. Five working sets can still become substantial work as the loads rise.

The supplied A/B schedule

Session Supplied working sets
A Back squat 5×5, bench press 5×5, barbell row 5×5
B Back squat 5×5, overhead press 5×5, deadlift 1×5

Week one is A/B/A and week two is B/A/B. Squats occur every session; deadlifts use one working set rather than five. The pattern alternates each week across the 12-week plan. You need a barbell, plates, a squat rack with safeties and a bench.

The official StrongLifts workout guide explains this A/B structure and starting light. It also discusses schedule options; the version supplied here is specifically three days per week.

Starting and changing weights

Start light: pick a weight you can lift for 5 clean reps in your first workout. Guided setup lets you calibrate starting weights directly on the bar with no required max test. If you already know your lifting numbers, enter your 1RM during setup, and the app calculates working sets at 80% to establish a practical 5×5 starting weight.

When you complete all prescribed 5×5 working sets in a workout, the app adds 5 lb for the next session. If you miss your target reps for three consecutive sessions on a lift, the app reduces the weight by 10% so you can rebuild with good form. You can adjust or override these increments at any time during your cycle. Record actual weights and reps honestly, without counting missed reps as complete.

Is this the right starting point?

Choose StrongLifts if you want barbell rows, frequent squat practice, and a straightforward repeating schedule. Compare Starting Strength if you prefer fewer working sets and are ready to learn power cleans.

At the end of the 12-week program, review your training log before repeating the cycle or choosing an intermediate program. Open the StrongLifts plan to see the exact sessions and get started.