Beginner Free to follow

The program

StrongLifts 5x5

A three-day beginner barbell plan with alternating workouts. Train squats, presses, rows and deadlifts on a consistent 12-week schedule.

Schedule: 3 days/week
Length: 12 weeks
Main lifts: 5

What you’ll train

The main movements in this program.

Back Squat
Bench Press
Barbell Row
Overhead Press
Deadlift

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

General strength plan

Barbell strength with rows

Newer lifters who prefer repeated sets of five and a simple alternating routine.

Before choosing this plan

Squats appear in every session; five working sets can become demanding as loads rise.

Equipment

Barbell and plates
Squat rack with safeties
Bench

Progression in this app

With known-weight setup, completing all working targets adds 5 lb by default to the reference for later sessions. Custom increases override that default; setting 0 keeps the reference unchanged. With progression enabled, misses hold it; three consecutive failed exposures reduce it by 10%. These are generic app rules, not the full original method. Guided starting weights stay under your control.

About this template

Uses the familiar A/B lift selection, with percentage-based initial loads and a fixed enrollment block. StrongLifts-specific plateau and deload rules are not fully automated.

Methodology and sources

Read the program guide StrongLifts: Workout Program

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

3 sessions

Day 1 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 2 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 3 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Week 2

3 sessions

Day 1 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 2 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 3 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Week 3

3 sessions

Day 1 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 2 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 3 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Week 4

3 sessions

Day 1 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 2 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 3 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Week 5

3 sessions

Day 1 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 2 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 3 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Week 6

3 sessions

Day 1 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 2 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 3 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Week 7

3 sessions

Day 1 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 2 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 3 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Week 8

3 sessions

Day 1 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 2 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 3 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Week 9

3 sessions

Day 1 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 2 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 3 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Week 10

3 sessions

Day 1 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 2 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 3 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Week 11

3 sessions

Day 1 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 2 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 3 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Week 12

3 sessions

Day 1 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.

Day 2 · Workout A — Squat / Bench / Row

Back Squat main

Full depth — hip crease below knee. No half squats.

1 × 5 @ 50%warmup

Rest 1:00

Empty bar or light warmup
5 × 5 @ 80%working

Rest 3:00

Rest 3–5 min between heavy sets

Bench Press main

Touch chest on every rep. Full lockout at top.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Barbell Row main

Pendlay rows from the floor. Chest stays over the bar.

5 × 5 @ 80%working

Rest 3:00

Day 3 · Workout B — Squat / OHP / Deadlift

Back Squat main

Full depth — hip crease below knee.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Overhead Press main

Strict press — no leg drive. Lock out overhead.

1 × 5 @ 50%warmup

Rest 1:00
5 × 5 @ 80%working

Rest 3:00

Deadlift main

One heavy set. Reset each rep from a dead stop.

1 × 5 @ 50%warmup

Rest 1:00
1 × 5 @ 80%working

Rest 0:00

Just 1 set of 5. Make it count.