StrongLifts 5x5 Strength Training Program

Goal -Strength

level -Beginner

Uses RPE -No

duration -Indefinite

Periodization -Linear Periodization

Uses 1Rm Percentage -Yes

Description -

StrongLifts 5x5 is a popular strength training program designed to focus on five main lifts: squat, bench press, barbell row, overhead press, and deadlift. The program revolves around three workout days per week with three exercises per session. It is structured to progressively increase the

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Routine -

StrongLifts 5x5 Experienced Lifters Program

Week 1

Session 1

Exercise	Sets	Reps	% of Max
Squat	5	5	80%
Bench Press	5	5	80%
Overhead Press	5	5	80%
Deadlift	1	5	80%
Barbell Row	5	5	80%

Session 2

Exercise	Sets	Reps	% of Max
Squat	5	5	80%
Bench Press	5	5	80%
Overhead Press	5	5	80%
Deadlift	1	5	80%
Barbell Row	5	5	80%

Session 3

Exercise	Sets	Reps	% of Max
Squat	5	5	80%
Bench Press	5	5	80%
Overhead Press	5	5	80%
Deadlift	1	5	80%
Barbell Row	5	5	80%

Week 2

Session 4

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	5
Bench Press	5	5	80%	5
Overhead Press	5	5	80%	5
Deadlift	1	5	80%	5
Barbell Row	5	5	80%	5

Session 5

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	5
Bench Press	5	5	80%	5
Overhead Press	5	5	80%	5
Deadlift	1	5	80%	5
Barbell Row	5	5	80%	5

Session 6

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	5
Bench Press	5	5	80%	5
Overhead Press	5	5	80%	5
Deadlift	1	5	80%	5
Barbell Row	5	5	80%	5

Week 3

Session 7

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	10
Bench Press	5	5	80%	10
Overhead Press	5	5	80%	10
Deadlift	1	5	80%	10
Barbell Row	5	5	80%	10

Session 8

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	10
Bench Press	5	5	80%	10
Overhead Press	5	5	80%	10
Deadlift	1	5	80%	10
Barbell Row	5	5	80%	10

Session 9

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	10
Bench Press	5	5	80%	10
Overhead Press	5	5	80%	10
Deadlift	1	5	80%	10
Barbell Row	5	5	80%	10

Week 4

Session 10

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	15
Bench Press	5	5	80%	15
Overhead Press	5	5	80%	15
Deadlift	1	5	80%	15
Barbell Row	5	5	80%	15

Session 11

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	15
Bench Press	5	5	80%	15
Overhead Press	5	5	80%	15
Deadlift	1	5	80%	15
Barbell Row	5	5	80%	15

Session 12

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	15
Bench Press	5	5	80%	15
Overhead Press	5	5	80%	15
Deadlift	1	5	80%	15
Barbell Row	5	5	80%	15

Week 5

Session 13

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	20
Bench Press	5	5	80%	20
Overhead Press	5	5	80%	20
Deadlift	1	5	80%	20
Barbell Row	5	5	80%	20

Session 14

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	20
Bench Press	5	5	80%	20
Overhead Press	5	5	80%	20
Deadlift	1	5	80%	20
Barbell Row	5	5	80%	20

Session 15

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	20
Bench Press	5	5	80%	20
Overhead Press	5	5	80%	20
Deadlift	1	5	80%	20
Barbell Row	5	5	80%	20

Week 6

Session 16

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	25
Bench Press	5	5	80%	25
Overhead Press	5	5	80%	25
Deadlift	1	5	80%	25
Barbell Row	5	5	80%	25

Session 17

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	25
Bench Press	5	5	80%	25
Overhead Press	5	5	80%	25
Deadlift	1	5	80%	25
Barbell Row	5	5	80%	25

Session 18

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	25
Bench Press	5	5	80%	25
Overhead Press	5	5	80%	25
Deadlift	1	5	80%	25
Barbell Row	5	5	80%	25

Week 7

Session 19

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	30
Bench Press	5	5	80%	30
Overhead Press	5	5	80%	30
Deadlift	1	5	80%	30
Barbell Row	5	5	80%	30

Session 20

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	30
Bench Press	5	5	80%	30
Overhead Press	5	5	80%	30
Deadlift	1	5	80%	30
Barbell Row	5	5	80%	30

Session 21

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	30
Bench Press	5	5	80%	30
Overhead Press	5	5	80%	30
Deadlift	1	5	80%	30
Barbell Row	5	5	80%	30

Week 8

Session 22

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	35
Bench Press	5	5	80%	35
Overhead Press	5	5	80%	35
Deadlift	1	5	80%	35
Barbell Row	5	5	80%	35

Session 23

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	35
Bench Press	5	5	80%	35
Overhead Press	5	5	80%	35
Deadlift	1	5	80%	35
Barbell Row	5	5	80%	35

Session 24

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	35
Bench Press	5	5	80%	35
Overhead Press	5	5	80%	35
Deadlift	1	5	80%	35
Barbell Row	5	5	80%	35

Week 9

Session 25

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	40
Bench Press	5	5	80%	40
Overhead Press	5	5	80%	40
Deadlift	1	5	80%	40
Barbell Row	5	5	80%	40

Session 26

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	40
Bench Press	5	5	80%	40
Overhead Press	5	5	80%	40
Deadlift	1	5	80%	40
Barbell Row	5	5	80%	40

Session 27

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	40
Bench Press	5	5	80%	40
Overhead Press	5	5	80%	40
Deadlift	1	5	80%	40
Barbell Row	5	5	80%	40

Week 10

Session 28

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	45
Bench Press	5	5	80%	45
Overhead Press	5	5	80%	45
Deadlift	1	5	80%	45
Barbell Row	5	5	80%	45

Session 29

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	45
Bench Press	5	5	80%	45
Overhead Press	5	5	80%	45
Deadlift	1	5	80%	45
Barbell Row	5	5	80%	45

Session 30

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	45
Bench Press	5	5	80%	45
Overhead Press	5	5	80%	45
Deadlift	1	5	80%	45
Barbell Row	5	5	80%	45

Week 11

Session 31

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	50
Bench Press	5	5	80%	50
Overhead Press	5	5	80%	50
Deadlift	1	5	80%	50
Barbell Row	5	5	80%	50

Session 32

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	50
Bench Press	5	5	80%	50
Overhead Press	5	5	80%	50
Deadlift	1	5	80%	50
Barbell Row	5	5	80%	50

Session 33

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	50
Bench Press	5	5	80%	50
Overhead Press	5	5	80%	50
Deadlift	1	5	80%	50
Barbell Row	5	5	80%	50

Week 12

Session 34

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	55
Bench Press	5	5	80%	55
Overhead Press	5	5	80%	55
Deadlift	1	5	80%	55
Barbell Row	5	5	80%	55

Session 35

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	55
Bench Press	5	5	80%	55
Overhead Press	5	5	80%	55
Deadlift	1	5	80%	55
Barbell Row	5	5	80%	55

Session 36

Exercise	Sets	Reps	% of Max	Increment
Squat	5	5	80%	55
Bench Press	5	5	80%	55
Overhead Press	5	5	80%	55
Deadlift	1	5	80%	55
Barbell Row	5	5	80%	55

Written By@powerpro

Last Updated6/17/2024