Stronglifts 5x5 + Assistance Work

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Pull-Up (Bodyweight)

Skull Crusher (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Dip (Bodyweight)

Bicep Curl (Barbell)

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