Program Description
5x5 with added linear progression and periodization
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 23, 2025 05:34
- Last EditedJul 10, 2025 01:20
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.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Shoulder Press (Machine)
4
8 reps
80%
3
Deadlift (Barbell)
2
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
75%
3
Barbell Row
4
4 reps
75%
4
Romanian Deadlift (Barbell)
4
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Shoulder Press (Machine)
4
4 reps
90%
3
Deadlift (Barbell)
2
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Bench Press (Barbell)
4
5 reps
50%
3
Barbell Row
4
5 reps
50%
4
Romanian Deadlift (Barbell)
4
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Shoulder Press (Machine)
4
8 reps
80%
3
Deadlift (Barbell)
2
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
75%
3
Barbell Row
4
4 reps
75%
4
Romanian Deadlift (Barbell)
4
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Shoulder Press (Machine)
4
4 reps
90%
3
Deadlift (Barbell)
2
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Bench Press (Barbell)
4
5 reps
50%
3
Barbell Row
4
5 reps
50%
4
Romanian Deadlift (Barbell)
4
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Shoulder Press (Machine)
4
8 reps
80%
3
Deadlift (Barbell)
2
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
75%
3
Barbell Row
4
4 reps
75%
4
Romanian Deadlift (Barbell)
4
4 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Shoulder Press (Machine)
4
4 reps
90%
3
Deadlift (Barbell)
2
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
50%
2
Bench Press (Barbell)
4
5 reps
50%
3
Barbell Row
4
5 reps
50%
4
Romanian Deadlift (Barbell)
4
5 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
70%
3
Barbell Row
4
5 reps
70%
4
Romanian Deadlift (Barbell)
4
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Shoulder Press (Machine)
4
6 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
80%
3
Barbell Row
4
3 reps
80%
4
Romanian Deadlift (Barbell)
4
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
50%
2
Shoulder Press (Machine)
4
8 reps
50%
3
Deadlift (Barbell)
3
3 reps
50%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
5 Reps
80%
2
Bench Press (Barbell)4 Sets
5 Reps
70%
3
Barbell Row4 Sets
5 Reps
70%
4
Romanian Deadlift (Barbell)4 Sets
5 Reps
80%
Day 3
1
Squat (Barbell)4 Sets
5 Reps
80%
2
Bench Press (Barbell)4 Sets
5 Reps
70%
3
Barbell Row4 Sets
5 Reps
70%
4
Romanian Deadlift (Barbell)4 Sets
5 Reps
80%
Day 2
1
Squat (Barbell)4 Sets
5 Reps
80%
2
Shoulder Press (Machine)4 Sets
8 Reps
80%
3
Deadlift (Barbell)2 Sets
3 Reps
85%