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stronglifts 5x5

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stronglifts 5x5

This is the Stronglifts 5x5 strength training workout, if you want to follow their workout to the letter then click on that link. The stronglifts 5x5 is a very basic program that just uses five big compound exercises. If you accept the default gym exercises (squats, deadlifts, barbell row, and standing overhead press) then it matches the Stronglifts 5x5 program. If you dont have access to a gym though, you can reap some of the same strength training benefits with home workouts as well by selecting alternate exercises.

Modify exercises used in this workout

WEEK 1

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

WEDNESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

WEEK 2

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

WEDNESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

WEEK 3

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

WEDNESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

WEEK 4

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

WEDNESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

WEEK 5

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

WEDNESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

WEEK 6

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

WEDNESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
BENCH PRESS, FLAT5 reps5 reps5 reps5 reps5 reps
LOW ROW, BENT OVER BARBELL5 reps5 reps5 reps5 reps5 reps

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS5 reps5 reps5 reps5 reps5 reps
OVERHEAD PRESS, STANDING, BARBELL5 reps5 reps5 reps5 reps5 reps
DEADLIFTS5 reps5 reps5 reps5 reps5 reps

Modify exercises used in this workout

Choose your exercises! (most effective exercises are at the top of each list)
CHEST EXERCISES
LATS EXERCISES
LEGS EXERCISES
SHOULDERS EXERCISES