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Stronglifts 5×5 is the simplest, most effective workout to get stronger, build muscle and burn fat. Thousands of people have used the StrongLifts 5×5 workout to change their bodies and lives. The program is easy to follow and only takes three workouts a week of about 45 minutes.

Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.

5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles.

Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t to reach failure, get “pumped” or be sore. Your goal is to add weight. Here’s how: start light, focus on proper form and add 2.5kg/5lb each workout for as long as you can. This is the simplest way to get results fast.

♦ Monday – 5×5 Workout 1

Bench Press: 5 x 5

Deadlifts: 5 x 5

Dumbbell Curls: 3 x 12

Rope Extensions: 3 x 12

♦ Tuesday – 5×5 Workout 2

Squats: 5 x 5

Leg Press: 3 x 12

Calve Raises: 3 x 15

Seated Dumbbell Press: 3 x 12

Lateral Raises: 3 x 12

♦ Wednesday – Rest

♦ Thursday – 5×5 Workout 3

Deadlifts: 5 x 5

Bench Press: 5 x 5

Dips: 3 x 12

EZ Bar Curls: 3 x 12

♦ Friday – 5×5 Workout 4

Squats: 5 x 5

Leg Extensions: 3 x 12

Leg Curls: 3 x 12

Calve Raises: 3 x 15

Upright Rows: 3 x 12

♦ Saturday/Sunday – Rest

As you see, the core compound exercises for the 5 x 5 method are bench press, squats, and deadlifts. I throw in a few isolation exercises with higher rep ranges to promote hypertrophy and ensure all muscles get worked directly.

You don’t have to follow my workout program exactly the way it’s written. You can instead use it as a guide to create your own. For example, you may want to throw in seated barbell press instead of bench press one day.

In using heavy weights for the compound lifts, I’m also including some other exercises to balance the strength training and bodybuilding concepts. To me, this grants you the best of both worlds and makes the program more well-rounded. I recommend doing this workout program for 6-8 weeks.