Free program · Build Strength

5x5 Strength

A classic strength program built on five sets of five reps on the core barbell lifts. Simple, brutal, and effective. Two alternating workouts run three times a week to build raw strength on the big movements.

Goal

Build Strength

Days per week

Level

Beginner to Intermediate

Duration

8-12 weeks

Who it is for

Lifters focused on getting strong on the fundamental barbell lifts.

The program

Workout A

Barbell Back Squat 5 x 5

Barbell Bench Press 5 x 5

Bent-Over Barbell Row 5 x 5

Workout B

Barbell Back Squat 5 x 5

Overhead Press 5 x 5

Deadlift 1 x 5

How to progress

Add 2.5kg to each lift every session you complete all five sets of five. When you stall, repeat the weight before deloading 10 percent.

Remember: Consistency beats perfection. Stick to the program for the full duration before judging results. Pair it with proper nutrition and sleep for the best outcome.