Workout Routine

Free

StrongLifts 5×5 for Beginners (TM ver)

by omex_uk

Download free Hardy app

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.

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

Workouts

Workout A

Sit Up

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Sit Up

3×15

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
120 sec
2
85% TM
115 lbs
5
120 sec
3
85% TM
115 lbs
5
120 sec
4
85% TM
115 lbs
5
150 sec
5
85% TM
115 lbs
5 +
amrap
Prog. Overload
120 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 lbs
Extra 3+ reps, increase TM by 10 lbs

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

squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
240 sec
2
85% TM
115 lbs
5
240 sec
3
85% TM
115 lbs
5
240 sec
4
85% TM
115 lbs
5
240 sec
5
85% TM
115 lbs
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 lbs
Extra 3+ reps, increase TM by 10 lbs

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

bench press

5×5+

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5 +
amrap
120 sec

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

chinup

5×5+

curl

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

curl

3×12

triceps extension

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

triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3×15

Plate Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Plate Raise

3×15

Workout B

Sit Up

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Sit Up

3×15

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
240 sec
2
85% TM
115 lbs
5
240 sec
3
85% TM
115 lbs
5
240 sec
4
85% TM
115 lbs
5
240 sec
5
83% TM
110 lbs
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 lbs
Extra 3+ reps, increase TM by 10 lbs

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

squat

5×5+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
115 lbs
5
240 sec
2
85% TM
115 lbs
5
240 sec
3
85% TM
115 lbs
5
240 sec
4
85% TM
115 lbs
5
240 sec
5
84% TM
115 lbs
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 lbs
Extra 3+ reps, increase TM by 10 lbs

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

overhead press

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
5
120 sec
2
65% TM
90 lbs
5
120 sec
3
70% TM
95 lbs
3
150 sec
4
85% TM
115 lbs
5 +
amrap
Prog. Overload
120 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 10 lbs
Extra 3+ reps, increase TM by 15 lbs

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

deadlift

4 sets

cambered bar curl

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

cambered bar curl

3×12

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

dip

3×10

Plate Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Plate Raise

3×15

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

face pull

3×15