Full Body
Strength 5×5
12
weeks
3
days a week
Beginner
level
The classic StrongLifts 5×5. Three days a week, five sets of five on the big barbell lifts, alternating Workout A and B. Start light, add 5 lb every session, and get seriously strong over twelve weeks.
Phase 1 · Workouts A / B / APhase 2 · Workouts B / A / B
What week 1 looks like
Workout A
45 min- Barbell Back Squat5 × 5
- Barbell Bench Press5 × 5
- Barbell Row5 × 5
Workout B
45 min- Barbell Back Squat5 × 5
- Barbell Overhead Press5 × 5
- Deadlift1 × 5
Workout A
45 min- Barbell Back Squat5 × 5
- Barbell Bench Press5 × 5
- Barbell Row5 × 5
Weeks 2–12 progress on their own. Nothing to plan yourself.