AyıAdam

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.

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Week 1

Week 2

Bench Press (Barbell)

Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Squat (Barbell)

Deadlift (Barbell)

Lat Pulldown

Face Pull

Overhead Press (Barbell)

Bent Over Row (Barbell)

Straight Arm Pulldown

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