Beginner
StrongLifts 5x5
The gold standard beginner strength program. Three days per week, two alternating workouts, five sets of five reps. Simple, proven, effective. Add weight every session and build a foundation of strength.
Read about the history and methodology strength beginner 5x5 linear progression compound lifts
Duration
12 weeks
Frequency
3 days / wk
Exercises
5 unique
Difficulty
Beginner
Program Structure
Week-by-week breakdown of your training
D1
Workout A — Squat / Bench / Row
~45 min 3 exercises
1
Back Squat Main
1×5 @ 50%
5×5 @ 80%
2
Bench Press Main
1×5 @ 50%
5×5 @ 80%
3
Barbell Row Main
5×5 @ 80%
D2
Workout B — Squat / OHP / Deadlift
~45 min 3 exercises
1
Back Squat Main
1×5 @ 50%
5×5 @ 80%
2
Overhead Press Main
1×5 @ 50%
5×5 @ 80%
3
Deadlift Main
1×5 @ 50%
1×5 @ 80%
D3
Workout A — Squat / Bench / Row
~45 min 3 exercises
1
Back Squat Main
1×5 @ 50%
5×5 @ 80%
2
Bench Press Main
1×5 @ 50%
5×5 @ 80%
3
Barbell Row Main
5×5 @ 80%