Collection

5×5 and Other Strength Programs

Five sets of five is the best-known strength scheme: heavy but not to failure, with a bit more weight every time. Start with the empty bar or a light weight and add 2.5 kg per session — the numbers in 12 weeks will surprise you.

Programs

5×5 Strength Program

The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.

Beginner · 3 times a week · Gym Novice 3×5 Strength Program

Few lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.

Beginner · 3 times a week · Gym Tiered Linear Progression, 4 Days

Four sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.

Intermediate · 4 times a week · Gym Beginner Powerlifting Program, 3 Days

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Intermediate · 3 times a week · Gym

Collections

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