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StrongLifts-Style 5×5 Strength

Beginner-friendly 8-week 5×5 strength block — five compound lifts, log every set, push for progressive overload. Inspired by Mehdi's StrongLifts approach.

4.8(1,234 reviews)
25,678 enrolled
Beginner
Frequency3 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts24

5x5 for all main lifts

Linear progression

Only 3 days per week

Perfect for beginners

Program Details

Training StyleFull Body
DifficultyBeginner
Weekly Sessions3 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Workout A

Squat, Bench Press, Barbell Row

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 5 reps · Rest 180 sec

  2. Bench Press

    5 sets × 5 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 5 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 5 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 5 reps · Rest 180 sec

  3. Deadlift

    1 set × 5 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 5 reps · Rest 180 sec

  2. Bench Press

    5 sets × 5 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 5 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Workout A

Squat, Bench Press, Barbell Row (Progressive Week 2)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 6 reps · Rest 180 sec

  2. Bench Press

    5 sets × 6 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 6 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift (Progressive Week 2)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 6 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 6 reps · Rest 180 sec

  3. Deadlift

    1 set × 6 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row (Progressive Week 2)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 6 reps · Rest 180 sec

  2. Bench Press

    5 sets × 6 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 6 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Workout A

Squat, Bench Press, Barbell Row (Progressive Week 3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Bench Press

    5 sets × 7 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 7 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift (Progressive Week 3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 7 reps · Rest 180 sec

  3. Deadlift

    1 set × 7 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row (Progressive Week 3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Bench Press

    5 sets × 7 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 7 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Workout A

Squat, Bench Press, Barbell Row (Progressive Week 4)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Bench Press

    5 sets × 7 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 7 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift (Progressive Week 4)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 7 reps · Rest 180 sec

  3. Deadlift

    1 set × 7 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row (Progressive Week 4)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Bench Press

    5 sets × 7 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 7 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Workout A

Squat, Bench Press, Barbell Row (Deload Week - Focus on form)

45 min
strength
Deload
3 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Bench Press

    5 sets × 4 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 4 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift (Deload Week - Focus on form)

45 min
strength
Deload
3 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 4 reps · Rest 180 sec

  3. Deadlift

    1 set × 4 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row (Deload Week - Focus on form)

45 min
strength
Deload
3 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Bench Press

    5 sets × 4 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 4 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Workout A

Squat, Bench Press, Barbell Row (Intensification Phase - Week 1/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Bench Press

    5 sets × 4 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 4 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift (Intensification Phase - Week 1/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 4 reps · Rest 180 sec

  3. Deadlift

    1 set × 4 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row (Intensification Phase - Week 1/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Bench Press

    5 sets × 4 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 4 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Workout A

Squat, Bench Press, Barbell Row (Intensification Phase - Week 2/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    5 sets × 3 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 3 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift (Intensification Phase - Week 2/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 3 reps · Rest 180 sec

  3. Deadlift

    1 set × 3 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row (Intensification Phase - Week 2/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    5 sets × 3 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 3 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Workout A

Squat, Bench Press, Barbell Row (Intensification Phase - Week 3/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    5 sets × 3 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 3 reps · Rest 180 sec

D2

Workout B

Squat, Overhead Press, Deadlift (Intensification Phase - Week 3/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    5 sets × 3 reps · Rest 180 sec

  3. Deadlift

    1 set × 3 reps · Rest 180 sec

D3

Workout A

Squat, Bench Press, Barbell Row (Intensification Phase - Week 3/3)

45 min
strength
3 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Bench Press

    5 sets × 3 reps · Rest 180 sec

  3. Barbell Row

    5 sets × 3 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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