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Stronglifts 5x5 Plus

by Brian S.

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
    Jul 31, 2025 11:08
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Barbell Row
5
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)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Military Press (Barbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
3
8 reps
-
4
Lying Leg Raise
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Bench Press (Dumbbell)
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Skull Crusher (Dumbbell)
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
8 reps
-
7
Standing Calf Raise
2
20 reps
-
8
Lateral Raise (Dumbbell)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
7
Standing Calf Raise
2 Sets
20 Reps
-
8
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Military Press (Barbell)
5 Sets
5 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
4
Lying Leg Raise
2 Sets
12 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Barbell Row
5 Sets
5 Reps
-
4
Abs Crunch (Weighted)
2 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-