The StrongLifts 5×5 is a strength-focused program designed for beginners who want to build muscle and strength efficiently. It follows a simple yet effective structure:
Price: FREE
Category: Health
Stronglifts 5×5
- Amazing for strength
- Amazing for gains
- Yeah, pretty much amazing all-round
Items
📚 The minimalist approach requires no need for excessive volume. You only have 3 workouts per week (e.g., Monday, Wednesday, Friday) (text resource)
📚 Full-Body Training – Trains each muscle group 3 times per week. (text resource)
📚 5 compound exercises performed for 5 sets of 5 reps (except deadlifts: 1 set of 5). Focus on compound lifts maximizes strength and muscle gain. (text resource)
📚 Progressive overload: Add 2.5 kg / 5 lbs to upper-body lifts and 2.5-5 kg / 5-10 lbs to lower-body lifts each session (text resource)
📚 Rest Between Sets – 90 sec for lighter sets, 3-5 min for heavier lifts. (text resource)
📝 Training Schedule (Alternating A & B) (list)
📚 Week 1: Monday (A), Wednesday (B), Friday (A) (text resource)
📚 Week 2: Monday (B), Wednesday (A), Friday (B) (text resource)
📚 Repeat (text resource)
📚 Week 1 Monday – Workout A (text resource)
⟳ Squat – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Bench Press – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Barbell Row – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📚 Week 2 Monday – Workout B (text resource)
⟳ Squat – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Overhead Press – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Deadlift – 1 set * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📚 Week 1 Wednesday – Workout B (text resource)
⟳ Squat – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Overhead Press – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Deadlift – 1 set * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📚 Week 2 Wednesday – Workout A (text resource)
⟳ Squat – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Bench Press – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Barbell Row – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📚 Week 1 Friday – Workout A (text resource)
⟳ Squat – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Bench Press – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Barbell Row – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📚 Week 2 Friday – Workout B (text resource)
⟳ Squat – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Overhead Press – 5 sets * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
⟳ Deadlift – 1 set * 5 reps (loop)
repetitions: 5
#️⃣ Reps (number input)
#️⃣ Weight (number input)
📷 Progress picture or video (scale or mirror selfie after gym) (media input)
20:00 (days of week: ) – Progress picture or video (scale or mirror selfie after gym) reminder
📝 Helpful resources (list)
List reminders
No reminders.
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