Workout Routine

Free

Stronglift 5x5 Intermediate

by onn8

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
120 sec
2
100% TM
150 lbs
5
120 sec
3
100% TM
150 lbs
5
120 sec
4
100% TM
150 lbs
5
120 sec
5
100% TM
150 lbs
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
120 sec
2
100% TM
150 lbs
5
120 sec
3
100% TM
150 lbs
5
120 sec
4
100% TM
150 lbs
5
120 sec
5
100% TM
150 lbs
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
120 sec
2
100% TM
150 lbs
5
120 sec
3
100% TM
150 lbs
5
120 sec
4
100% TM
150 lbs
5
120 sec
5
100% TM
150 lbs
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

barbell row

5×5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3×12

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3×12

Workout B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

deadlift

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

incline bench press

5×8

Bench Press Feet Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

Bench Press Feet Up

5×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

pullup

3×12

Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbbell Curl

3×12

Workout C

Pause Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Pause Squat

5×3

Pause Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Pause Bench Press

5×3

Pause Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec

Pause Deadlift

2×3

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

dip

3×12

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3×30 s

Arm Workout

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
8
100 sec
2
100% TM
150 lbs
8
100 sec
3
100% TM
150 lbs
8
100 sec
4
100% TM
150 lbs
8
100 sec
5
100% TM
150 lbs
8
100 sec

Bicep Curl

5×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
8
100 sec
2
100% TM
150 lbs
8
100 sec
3
100% TM
150 lbs
8
100 sec
4
100% TM
150 lbs
8
100 sec
5
100% TM
150 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

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

overhead press

5×8+

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
5
100 sec
2
100% TM
150 lbs
5
100 sec
3
100% TM
150 lbs
5
100 sec
4
100% TM
150 lbs
5
100 sec
5
100% TM
150 lbs
5
100 sec

upright row

5×5

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% TM
150 lbs
8
100 sec
2
100% TM
150 lbs
8
100 sec
3
100% TM
150 lbs
8
100 sec
4
100% TM
150 lbs
8
100 sec
5
100% TM
150 lbs
8
100 sec

shrug

5×8

Shoulder

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

overhead press

5×5