StrongLifts 5×5
StrongLifts 5×5 is a 3-day strength training approach focused on strength. Use it as a starting point for organizing and tracking consistent training.
What is the StrongLifts 5×5?
StrongLifts 5×5 is a 3-day strength training approach focused on strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 5×5
- Bench Press — 5×5
- Barbell Row — 5×5
Use warm-up sets in addition to the five work sets.
- Squat — 5×5
- Overhead Press — 5×5
- Deadlift — 1×5
Alternate A and B on three non-consecutive training days.
- Squat — 5×5
- Bench Press — 5×5
- Barbell Row — 5×5
The following session is B, continuing the A/B rotation.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured strength routine with a clear weekly schedule.
Goal
Strength
Progression
Add weight when all prescribed work is completed. The classic recommendation is roughly 5 lb/2.5 kg per session for most lifts, with a larger deadlift jump early on; use smaller increments when needed.
Accuracy note
Template reflects the classic StrongLifts 5×5 A/B structure and its linear progression model.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about StrongLifts 5×5
How many days per week is the StrongLifts 5×5?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the StrongLifts 5×5 for?
People seeking a structured strength routine with a clear weekly schedule.
Can I track the StrongLifts 5×5 in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.