StrongLifts 5x5
Linear progression
Prerequisites
- • All core concepts
- • All barbell lifts (Back Squat, Deadlift, Press)
- • Access to a barbell, plates, rack, and bench
StrongLifts 5x5
StrongLifts 5x5 is a program built on five barbell lifts, three days per week, alternating two workouts. It is the simplest possible barbell strength system — one barbell, five lifts, three days a week.
Overview
The program alternates Workout A and Workout B on non-consecutive days. Every session, the athlete adds weight to each lift. Squat is higher than most programs (every session, 5x5), which accelerates leg development.
Who It Is For
StrongLifts is for athletes who want a minimalist, proven strength program with minimal complexity. It requires only five lifts and one piece of equipment — a barbell. It is one of the highest-yield training approaches for early-stage barbell development.
Prerequisites
- Complete all foundational concepts.
- Master Back Squat, Bench Press, Deadlift, Press, and Barbell Row.
- Establish starting weights that allow completion of all prescribed sets and reps with proper form at 7.
The Two Workouts
Workout A
- Back Squat 5x5
- Bench Press 5x5
- Barbell Row 5x5
Workout B
- Back Squat 5x5
- Press 5x5
- Deadlift 1x5
Weekly Structure
| Day | Session |
|---|---|
| Monday | Workout A |
| Tuesday | Recovery / Mobility |
| Wednesday | Workout B |
| Thursday | Recovery / Mobility |
| Friday | Workout A |
| Saturday | Optional / Off |
| Sunday | Full Rest |
Next week: A, B, A → B, A, B. Alternating throughout.
Progression Rules
Add weight every session you complete all sets and reps with proper form.
- Back Squat: +5 lbs per session
- Bench Press: +5 lbs per session
- Press: +5 lbs per session
- Barbell Row: +5 lbs per session
- Deadlift: +10 lbs per session
When you stall (fail to complete prescribed reps):
- First stall: repeat the same weight next session.
- Second stall at same weight: 10% and work back up.
- Third stall: switch programs or specialize.
Autoregulation in Practice
StrongLifts is deliberately rigid, but still applies:
- On a bad day, take the smallest increase or repeat a session.
- Form is non-negotiable. If form breaks, do not add weight.
- RPE should stay around 7-8 on working sets.
Sample 12-Week Progression
Week 1-4: Linear progression, +5/+10 each session. Week 5-8: Continued progression, first stalls likely. Week 9-10: Resets as needed. Week 11-12: Resets or program transition.
Starting Weights
Common recommendation: start light — 50% of what you think you can lift — and add weight every session. This gives 8-12 weeks of progression before stalling.
When to Switch Programs
Move on when:
- You have stalled multiple times and resets no longer work.
- You want more variety in programming.
- You want to specialize.
Options: Texas Method, Wendler 5/3/1, PPL, or Smolov.
Common Pitfalls
- Starting too heavy (kills progression in week 2).
- Skipping warm-up sets.
- Adding weight when form breaks down.
- Not eating enough.
- Switching programs prematurely.
Related Programs
- Starting Strength — similar structure, less squat volume.
- Texas Method — the natural successor.
- Wendler 5/3/1 — monthly cycle progression for intermediates.
Journal
Uses the Training Log — StrongLifts 5x5 template.