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StrongLifts 5×5

Two alternating workouts, three days a week, 5 × 5 across, +5 lb every session.

• Biceps
• Calves
• Chest
• Forearms
• Glutes
• Hamstrings
• Lats
• Lower Back
• Middle Back
• Quadriceps
• Shoulders
• Traps
• Triceps

The schedule

Alternate Workout A and Workout B across three nonconsecutive days a week. Every lift is 5 sets of 5 - except the deadlift, which is one heavy set of 5 in Workout B.

How progression works

Add 5 lb to each lift every workout (2.5 lb works for the press once it gets heavy). Stall three sessions in a row and deload 10%, then climb back up.

The days

• Workout A

  Squat, bench press, and barbell row. Five sets of five.

• Workout B

  Squat, overhead press, and one heavy set of deadlifts. Five sets of five.