Stronglifts 5x5 + Assistance Work

Program Description

You will train 3 days per week on non-consecutive days (e.g., Mon, Wed, Fri). You alternate between Workout A and Workout B. Tips: 1. Do not rush. Your central nervous system needs time to recharge. - Easy sets: 90 seconds rest. - Hard sets: 3 minutes rest. - Failed sets: Up to 5 minutes rest before the next attempt. 2. The "3-Strike" Deload Rule Eventually, you will fail a rep (e.g., only getting 4 reps on your 5th set). - Strike 1 & 2: Keep the weight the same for the next workout and try again. - Strike 3: If you fail three workouts in a row at the same weight, reduce the weight by 10% for that exercise. This is a "deload." It allows your body to recover and "run at" the plateau again with more momentum. 3. Never walk in and jump straight to your "working weight." * 5 mins light cardio: Just to get the blood flowing. * Specific Warm-up: 2 sets of 5 with the empty bar for every exercise. As the weight gets heavier (Week 4+), add 1-2 intermediate sets with 50% and 75% of your target weight.

Program Overview