5×5 Strength Program
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
About the program
Five sets of five reps on three compound lifts per session. Workouts A and B alternate (A-B-A, then B-A-B), so you squat every time, while bench press, overhead press, barbell row and deadlift come every other session. There is enough volume to grow, and the bar stays heavy, so strength climbs fast.
A session takes 45–60 minutes: warm-up sets from the empty bar up, then five work sets with the same weight. Rest 2–3 minutes between work sets, up to 5 when it gets heavy.
Who it is for
Beginners and lifters coming back after a break who want base strength on the barbell. You need a gym with a rack and a bench.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Workout A
15 sets
Workout B
11 sets
How to progress
Got all 5×5 — add 2.5 kg next time (5 kg on the deadlift). Missed reps — keep the weight. Three sessions in a row without 5×5 — drop the weight by 10% and climb again.
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