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StrongLifts 5×5 Workout

Strength Oldschool

By StrongLifts

Old School Squatting

Stronglifts 5×5 is the simplest, most effective workout to get stronger, build muscle and burn fat. Thousands of people have used the StrongLifts 5×5 workout to change their bodies and lives. The program is easy to follow and only takes three workouts a week of about 45 minutes.

Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.

Bill March Overhead Press

5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles.

Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t to reach failure, get “pumped” or be sore. Your goal is to add weight. Here’s how: start light, focus on proper form and add 2.5kg/5lb each workout for as long as you can. This is the simplest way to get results fast.

StrongLifts 5×5 consists of two full body-workouts:

Workout A: Squat, Bench Press, Barbell Row.
Workout B: Squat, Overhead Press, Deadlift.


You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days off to get stronger.

Doug Hepburn Bench Press

Most guys train Monday, Wednesday, Friday. But you can lift Tuesday, Thursday, Saturday or Sunday, Tuesday, Thursday. As long as you train three times a week, and take at least one day off between two workouts for your body to recover, you’ll get stronger.

The first time you do StrongLifts 5×5 you start with workout A. Two days later you do workout B. So first week is A/B/A, second week B/A/B, third week A/B/A, and so on. Like this…

StrongLifts 5x5 Week 1

Monday

Squat 5x5
Bench Press 5x5
Barbell Row 5x5

Wednesday

Squat 5x5
Overhead Press 5x5
Deadlift 1x5

Friday

Squat 5x5
Bench Press 5x5
Barbell Row 5x5


StrongLifts 5x5 Week 2

Monday

Squat 5x5
Overhead Press 5x5
Deadlift 1x5

Wednesday

Squat 5x5
Bench Press 5x5
Barbell Row 5x5

Friday

Squat 5x5
Overhead Press 5x5
Deadlift 1x5


Week three of StrongLifts 5×5 is like week one, week four like week two, week five like week one, etc.

5×5 means five sets of five reps with the same weight. This excludes your lighter warm-up sets. 1×5 is one heavy set of five reps, after you’ve warmed up, and applies to Deadlift only (Squatting 3x/week will get you stronger for Deadlifts because it works similar muscles. No need for more sets).

Franco Columbu - Old School Deadlifting

Your goal isn’t to get pumped or sore (although that’s possible once the weights get heavy). Your goal is to increase the weight each workout. If you get five reps on each set, add 2.5kg/5lb next time you do that exercise (so 1.25kg/2.5lb on each side of the bar). If you get 1×5 on Deadlifts, add 5kg/10lb next time.

Don’t start too heavy or you’ll get sore legs and feel like skipping workouts in week one. Start light to let your body get used to Squatting three times a week. Remember you’re adding 2.5kg/5lb per workout or 30kg/60lb per month on Squats. The weight will increase fast. No need to start too heavy.

If you’ve done free weight exercises like Squat, Bench and Deadlift before, with proper form, start with 50% of your five rep max. If you’ve never used free weights, haven’t lifted in years, or you have no idea what a five rep max means, start with these weights:

Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar.
Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side.
Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.

You start heavier on Deadlifts and Barbell Rows because you can’t do these exercises with proper form holding an empty bar in the air. Each rep must start with the weight on the floor.

Here’s how your first two weeks of StrongLifts 5×5 will look like if you start with these weights.

StrongLifts 5x5 Week 1

Monday

Squat 5x5 (20kg)
Bench Press 5x5 (20kg)
Barbell Row 5x5 (30kg)

Wednesday

Squat 5x5 (22.5kg)
Overhead Press 5x5 (20kg)
Deadlift 1x5 (40kg)

Friday

Squat 5x5 (25kg)
Bench Press 5x5 (22.5kg)
Barbell Rows 5x5 (32.5kg)


StrongLifts 5x5 Week 2

Monday

Squat 5x5 (27.5kg)
Overhead Press 5x5 (22.5kg)
Deadlift 1x5 (45kg)

Wednesday

Squat 5x5 (30kg)
Bench Press 5x5 (25kg)
Barbell Row 5x5 (35kg)

Friday

Squat 5x5 (32.5kg
Overhead Press 5x5 (25kg)
Deadlift 1x5 (50kg)

All weights include the weight of the bar because you lift it. So Squat 5×5 27.5kg is 3.75kg on each side of the Olympic bar. It also means five sets of five reps using 27.5kg on all five sets. If you get five reps on each set, add 2.5kg on your Squats next time. That’s a plate of 1.25kg on each side of the bar.

On Deadlifts increase the weight by 5kg/10lb per workout – that’s 2.5kg/5lb on each side of the bar. The Deadlift uses more muscles than other exercises, you’ll have an easier time progressing on it. So use bigger increments, then once you reach 100kg/220lb, switch back to the regular 2.5kg/5lb per workout.

If these weights feel or look “easy”, remember you’re adding 2.5kg/5lb each workout. That means you’ll Squat 50kg/110lb in four weeks, 80kg/175lb in eight weeks and 100kg/220lb in 12 weeks – for 5×5! That’s more than what most guys Squat in your gym. Think long-term and you’ll get stronger.

Now you’ll add weight each workout longer than you think. But not forever. After a while you’ll struggle to get five reps. Eventually you’ll miss reps. Just try again next workout. If that doesn’t work, there’s more ways to break through plateaus. But right now what matters is that you get started!

Source: StrongLifts

 



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