StrongLifts 5×5

StrongLifts 5×5 is a beginner strength program built around linear progression: add 2.5 kg (5 lb) to upper-body lifts and 5 kg (10 lb) to squats every session you complete the prescribed reps. Three sessions per week, two alternating templates — Workout A (Squat, Bench, Row) and Workout B (Squat, OHP, Deadlift).

The program's strength is its simplicity. Every decision is made in advance: which exercises, how much volume, how much to add each session. You show up, lift, log, go home. Mehdi Hadj Dib designed it as a near-identical variant of Starting Strength with the row replacing the power clean and a slightly different deadlift prescription.

Linear progression runs for 3–6 months for most beginners. When you fail the same weight three sessions in a row, deload 10% and restart. LiftProof tracks your deloads and progression automatically, flagging when a weight has been repeated more than twice without completion.

• Squat→
• Bench Press→
• Barbell Row→
• Overhead Press→
• Deadlift→

1. Day 01

   Monday (A)

   Squat 5×5 · Bench Press 5×5 · Barbell Row 5×5

2. Day 02

   Wednesday (B)

   Squat 5×5 · Overhead Press 5×5 · Deadlift 1×5

3. Day 03

   Friday (A)

   Squat 5×5 · Bench Press 5×5 · Barbell Row 5×5

• StrongLifts squats every session. Three squat sessions per week is a high frequency for lifters with poor hip mobility, previous knee injuries, or a high bodyweight — it can accumulate joint stress fast. Beginners with these risk factors may do better on a program that squats twice per week.
• 5×5 produces more volume than Starting Strength (5 sets vs. 3), which means sessions run longer. Budget 60–75 minutes per session once weights get heavy, not 45.
• The 1×5 deadlift is a single hard set at working weight, not a pyramid. The program does not deadlift on both days — deadlifts appear only in Workout B. If you feel undertrained on pulls, add a set of Romanian deadlifts after the working set rather than adding a second deadlift session.