5X5 is probably the most famous strength training program that ever existed, and for good reason; it works. It has gained the reputation of the best program for both strength and mass for a beginner.
The name 5×5 is somewhat misleading. Most people think the program refers to 5 sets of 5 repetitions, and that’s what seems 5. However, despite some more recent programs that indeed call for 5 sets of, the original 5×5 was popularized by Bill Starr in his book “The Strongest Shall Survive: Strength Training for Football”. Bill’s original routine was a ramp up scheme, meaning you’d warmup until a top set of 5 repetitions. As you got stronger, as long as your technique was solid, you’d add 5lbs to the bar.
This is where 5×5 came from, but what most people know 5×5 for is the StrongLifts version.
The version of 5×5 is the following:
Day A:
Squat: 5×5
Bench press: 5×5
Barbell Row: 5×5
Day B:
Squat: 5×5
Overhead Press: 5×5
Deadlift: 1×5
This is performed 3 times per week on non-consecutive days, followed by 2 rest days, as such:
day1 – A
day2 – rest
day3 – B
day4 – rest
day5 – A
day6 – rest
day6 – rest
Then in the following week you switch Day A with Day B. Each week or two you add 5lbs to your deadlift and 2-4lbs to your squat and bench.
If you fail a rep, you try it again next session, If you fail it again for a total of 3 failed workouts in a row, lower the weight by 10% for that exercise only and build back up.
And that’s StrongLifts 5×5 in a nutshell. Simple but effective.
Despite being such a good program, there are a few common critiques of the 5X5. Let us analyze them and gauge their legitimacy.
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THANKS
Wow, another great article! I made a schedule like this since I noticed 5×5 was the right thing for me. I missed some exercises and added them in my routine. Like calf raises side raises, rear delt work arms en shrugs. Hamstring wasn’t really a problem since I squatted deep. Thanks for making these, keep up the good work. Love & Peace
Very well written article!
Thanks
You’re welcome
how about the inclined bench press,dumbell flys,cables machines,leg pres dumbell pull over and lateral raises and so on.
This is a very basic routine for building mass and strength. You don’t need all that stuff. That’s for when you are advanced and you look to “finish” details on your physique. Actually very few people get to that point.
Timely article, having a 15yo who wants help and advice on what exercises to start with but doesnt really want to listen to Dad who enjoyed and had alot of fun with the progressive load aspects of 5×5