Stronglifts 5x5 intermediate

by Alec V.

6 athletes joined

Program Description

5x5 with added linear progression and periodization

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 23, 2025 05:34
Last Edited
Sep 17, 2025 12:53

Summary

Elevate your strength training with the Stronglifts 5x5 Intermediate program, designed to push your limits over 12 weeks. This three-day-a-week regimen focuses on foundational barbell lifts like squats, bench presses, and deadlifts, ensuring comprehensive muscle engagement and growth. Each session combines high-intensity sets with a structured deload week to optimize recovery and performance. Perfect for those ready to take their lifting to the next level, this program will help you build strength and confidence in the gym.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.5%

Glutes

15.7%

Hamstrings

14.9%

Front Delts

7.2%

Lower Back

6.4%

Chest

Triceps

Upper Back

Middle Delts

Abs

5.6%

Adductors

4.8%

Lats

4.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Romanian Deadlift (Barbell)

5 reps

80%

Day 1

Squat (Barbell)

4 reps

85%

Shoulder Press (Machine)

6 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

80%

Barbell Row

3 reps

80%

Romanian Deadlift (Barbell)

3 reps

90%

Day 1

Squat (Barbell)

4 reps

50%

Shoulder Press (Machine)

8 reps

50%

Deadlift (Barbell)

3 reps

50%

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Romanian Deadlift (Barbell)

5 reps

80%

Day 1

Squat (Barbell)

4 reps

85%

Shoulder Press (Machine)

6 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

80%

Barbell Row

3 reps

80%

Romanian Deadlift (Barbell)

3 reps

90%

Day 1

Squat (Barbell)

4 reps

50%

Shoulder Press (Machine)

8 reps

50%

Deadlift (Barbell)

3 reps

50%

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Romanian Deadlift (Barbell)

5 reps

80%

Day 1

Squat (Barbell)

4 reps

85%

Shoulder Press (Machine)

6 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

80%

Barbell Row

3 reps

80%

Romanian Deadlift (Barbell)

3 reps

90%

Day 1

Squat (Barbell)

4 reps

50%

Shoulder Press (Machine)

8 reps

50%

Deadlift (Barbell)

3 reps

50%

Day 2

Squat (Barbell)

5 reps

80%

Shoulder Press (Machine)

8 reps

80%

Deadlift (Barbell)

3 reps

85%

Day 2

Squat (Barbell)

4 reps

85%

Bench Press (Barbell)

4 reps

75%

Barbell Row

4 reps

75%

Romanian Deadlift (Barbell)

4 reps

85%

Day 2

Squat (Barbell)

3 reps

80%

Shoulder Press (Machine)

4 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Squat (Barbell)

5 reps

50%

Bench Press (Barbell)

5 reps

50%

Barbell Row

5 reps

50%

Romanian Deadlift (Barbell)

5 reps

50%

Day 2

Squat (Barbell)

5 reps

80%

Shoulder Press (Machine)

8 reps

80%

Deadlift (Barbell)

3 reps

85%

Day 2

Squat (Barbell)

4 reps

85%

Bench Press (Barbell)

4 reps

75%

Barbell Row

4 reps

75%

Romanian Deadlift (Barbell)

4 reps

85%

Day 2

Squat (Barbell)

3 reps

80%

Shoulder Press (Machine)

4 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Squat (Barbell)

5 reps

50%

Bench Press (Barbell)

5 reps

50%

Barbell Row

5 reps

50%

Romanian Deadlift (Barbell)

5 reps

50%

Day 2

Squat (Barbell)

5 reps

80%

Shoulder Press (Machine)

8 reps

80%

Deadlift (Barbell)

3 reps

85%

Day 2

Squat (Barbell)

4 reps

85%

Bench Press (Barbell)

4 reps

75%

Barbell Row

4 reps

75%

Romanian Deadlift (Barbell)

4 reps

85%

Day 2

Squat (Barbell)

3 reps

80%

Shoulder Press (Machine)

4 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Squat (Barbell)

5 reps

50%

Bench Press (Barbell)

5 reps

50%

Barbell Row

5 reps

50%

Romanian Deadlift (Barbell)

5 reps

50%

Day 3

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Romanian Deadlift (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

4 reps

85%

Shoulder Press (Machine)

6 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 3

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

80%

Barbell Row

3 reps

80%

Romanian Deadlift (Barbell)

3 reps

90%

Day 3

Squat (Barbell)

4 reps

50%

Shoulder Press (Machine)

8 reps

50%

Deadlift (Barbell)

3 reps

50%

Day 3

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Romanian Deadlift (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

4 reps

85%

Shoulder Press (Machine)

6 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 3

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

80%

Barbell Row

3 reps

80%

Romanian Deadlift (Barbell)

3 reps

90%

Day 3

Squat (Barbell)

4 reps

50%

Shoulder Press (Machine)

8 reps

50%

Deadlift (Barbell)

3 reps

50%

Day 3

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

70%

Barbell Row

5 reps

70%

Romanian Deadlift (Barbell)

5 reps

80%

Day 3

Squat (Barbell)

4 reps

85%

Shoulder Press (Machine)

6 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 3

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

80%

Barbell Row

3 reps

80%

Romanian Deadlift (Barbell)

3 reps

90%

Day 3

Squat (Barbell)

4 reps

50%

Shoulder Press (Machine)

8 reps

50%

Deadlift (Barbell)

3 reps

50%

Day 1

Squat (Barbell)

4 Sets

5 Reps

80%

Bench Press (Barbell)

4 Sets

5 Reps

70%

Barbell Row

4 Sets

5 Reps

70%

Romanian Deadlift (Barbell)

4 Sets

5 Reps

80%

Day 3

Squat (Barbell)

4 Sets

5 Reps

80%

Bench Press (Barbell)

4 Sets

5 Reps

70%

Barbell Row

4 Sets

5 Reps

70%

Romanian Deadlift (Barbell)

4 Sets

5 Reps

80%

Day 2

Squat (Barbell)

4 Sets

5 Reps

80%

Shoulder Press (Machine)

4 Sets

8 Reps

80%

Deadlift (Barbell)

2 Sets

3 Reps

85%