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Stronglifts 5x5 Plus

by Brian S.
5 athletes joined

Program Description

A duplication of the Stronglifts 5x5 Plus program, which adds a 3rd workout for upper body hypertrophy.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2025 02:24
  • Last Edited
    Sep 05, 2025 01:56

Summary

Unlock your strength potential with the Stronglifts 5x5 Plus program, a 12-week journey designed for serious lifters looking to build muscle and power. This program features three intense workouts per week, focusing on compound movements like squats, deadlifts, and bench presses to maximize gains. Each session incorporates progressive overload, ensuring you add weight consistently to push through plateaus. Perfect for those with a garage gym setup, this program will transform your physique and boost your confidence in just three months. Get ready to lift heavy and feel strong!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Upper Back
13%
Lats
10.6%
Front Delts
9.8%
Biceps
8.7%
Chest
8.2%
Quadriceps
7.3%
Middle Delts
6%
Glutes
5.7%
Abs
4.3%
Hamstrings
4.1%
Calves
2.7%
Forearms
1.6%
Adductors
1.6%
Lower Back
1.6%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Barbell Row
3
5 reps
-
4
Abs Crunch (Weighted)
2
10 reps
-
5
Bicep Curl (EZ Bar)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Military Press (Barbell)
3
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Skull Crusher (Dumbbell)
2
8 reps
-
5
Bicep Curl (Dumbbell)
2
8 reps
-
6
Standing Calf Raise
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Barbell Row
3 Sets
5 Reps
-
4
Abs Crunch (Weighted)
2 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Military Press (Barbell)
3 Sets
5 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Skull Crusher (Dumbbell)
2 Sets
8 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
-
6
Standing Calf Raise
2 Sets
10 Reps
-