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5×5 Strength

StrengthBeginner

Two workouts alternated three times a week, five sets of five on the lifts that matter. The shortest route to a real squat and deadlift.

At a glance

Frequency
3× a week
Split
Full body
Session length
Up to 60 min
Weekly volume
≈48 working sets

Equipment

GymBarbellBodyweight

Where the week's sets go

  • Legs17 sets · 34%
  • Core9 sets · 19%
  • Chest8 sets · 16%
  • Back8 sets · 16%
  • Shoulders8 sets · 16%

2 workouts rotated across 3 sessions a week — run them in order and start again.

A week on this plan

  1. Sunrest day
  2. MonWorkout A
  3. Tuerest day
  4. WedWorkout B
  5. Thurest day
  6. FriWorkout A
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 2

Workout A

Squat, bench, row · 4 exercises · Up to 59 min

    • Barbell full squatQuads · Barbell5× 5 reps3 min restSquat every session, A and B. It is the lift the programme is built around.
    • Barbell bench pressChest · Barbell5× 5 reps3 min rest
    • Barbell bent over rowUpper back · Barbell5× 5 reps2 min 30 s rest
    • Front plankAbs · Bodyweight3× 45 s1 min rest

Workout 2 of 2

Workout B

Squat, press, deadlift · 4 exercises · Up to 49 min

    • Barbell full squatQuads · Barbell5× 5 reps3 min rest
    • Barbell seated overhead pressFront delts · Barbell5× 5 reps3 min rest
    • Barbell deadliftGlutes · Barbell1× 5 reps5 min restOne working set of five, and it is meant to be hard. Five sets of deadlifts three times a week is how backs get hurt.
    • Dead bugAbs · Bodyweight3× 10–12 reps1 min rest

How to progress

Start light — a bar you could lift for ten — and let the jumps do the work: add 2.5 kg to every lift each session you complete all five sets, 5 kg on the deadlift. Fail the same weight three sessions running, take 10% off and walk it back up.

Start this plan

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