Workout Routine

StrongLifts 5×5 for Beginners

by Hardy

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
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 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 1RM will be suggested to increase next session.

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

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 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 1RM will be suggested to increase next session.

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

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

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 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 1RM will be suggested to increase next session.

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

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

barbell row

5 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 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 1RM will be suggested to increase next session.

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

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

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
240 sec
2
65% 1RM
100 lbs
5
240 sec
3
65% 1RM
100 lbs
5
240 sec
4
65% 1RM
100 lbs
5
240 sec
5
65% 1RM
100 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 1RM will be suggested to increase next session.

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

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

overhead press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 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 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 15 lbs

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

deadlift

1 sets