Workout Routine

StrongLifts 5×5 for Beginners (TM ver)

by Hardy

This routine also has an updated version that uses 1RM percentage as basis for calculating weight.
Please see the updated version here: StrongLifts 5×5 for Beginners

Who is it for?

Strong Lifts 5x5 is one of the most iconic beginner strength 5x5 workout programs. It's based on Bill Starr’s old school 5x5 program. If you’re just starting out, this is a great routine to build muscle, lose fat, and get stronger.

Alternating workouts

You should do workout A and workout B in an alternating fashion. For example:

Week 1

  • Workout A
  • Workout B
  • Workout A

Week 2

  • Workout B
  • Workout A
  • Workout B

More info

For more detailed info please check out StrongLifts' website. If you're interested, they also have apps available for iOS and Android, you can download them here.

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
85% TM
5
240 sec
3
85% TM
5
240 sec
4
85% TM
5
240 sec
5
85% TM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
85% TM
5
240 sec
3
85% TM
5
240 sec
4
85% TM
5
240 sec
5
85% TM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
85% TM
5
240 sec
3
85% TM
5
240 sec
4
85% TM
5
240 sec
5
85% TM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
85% TM
5
240 sec
3
85% TM
5
240 sec
4
85% TM
5
240 sec
5
83% TM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5
240 sec
2
85% TM
5
240 sec
3
85% TM
5
240 sec
4
85% TM
5
240 sec
5
84% TM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
5 +
amrap
Prog. Overload
240 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 kg
Extra 3+ reps, increase TM by 7.5 kg

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

1 sets