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AyıAdam

by furkan B.

Program Description

Classic StrongLifts 5×5 with added upper-body accessories (mid delts, rear delts, upper chest, and lats), spread across 6 days. On the first day, choose a weight you can lift easily for 10 reps. Increase the weight by 2.5 kg (5 kg for deadlifts) the next session. Do not increase the weight if you cannot complete 5×5 with a maximum RPE of 9.0. If you fail to complete 5×5 at ≤9.0 RPE for 2–3 consecutive sessions, deload the weight by 10%. If you cannot progress for 2–3 weeks, switch to 3×5 and repeat the same process. After stalling again, switch to 3×3 and follow the same progression rules. After stalling again, switch to (1×3) or (2×3) -5% and follow the same progression rules.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2026 05:28
  • Last Edited
    Jan 11, 2026 09:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
13.1%
Upper Back
9.7%
Chest
7.6%
Middle Delts
7.6%
Quadriceps
7.6%
Glutes
7.6%
Hamstrings
7.6%
Lats
7.6%
Rear Delts
6.2%
Abs
5.5%
Adductors
3.5%
Biceps
2.8%
Lower Back
0.3%
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WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Face Pull
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Face Pull
3
25 reps
-
4
Straight Arm Pulldown
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Face Pull
3
25 reps
-
4
Straight Arm Pulldown
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Face Pull
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Lateral Raise (Cable)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Lateral Raise (Cable)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8 reps
-
4
Face Pull
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Face Pull
3
25 reps
-
4
Straight Arm Pulldown
3
10 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Deadlift (Barbell)
1 Set
5 Reps
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
3
Face Pull
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
2
Deadlift (Barbell)
1 Set
5 Reps
-
3
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
-
-
-