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Stronglifts 5x5

by Nick B.
3246 athletes joined
4.8
(4 ratings)

Program Description

Build strength by focusing on the core lifts: Squat, Bench Press, Bent Over Row, Overhead Press and Deadlifts

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 14, 2024 08:30
  • Last Edited
    May 08, 2025 10:23
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4.8 Stars with 10, 000+ Ratings
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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)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Military Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Military Press (Barbell)
5 Sets
5 Reps
@8.5
3
Deadlift (Barbell)
1 Set
5 Reps
@8.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
WHAT PEOPLE ARE SAYING(4 ratings)
Only ratings with written feedback are displayed here.
4.75 / 5
Sang S.Age 44, Man
a month ago
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
This is my favorite beginner program. I ran this for about a year with added isolation . This helped my specialize in squats making it about the same as my deadlifts. I highly recommend this program for the first 3 maybe 6 months cause this will not make you jacked. My personal journey is stronglifts 1 year, madcows 9 months, 531 BBB for 16 months then my own for the rest of the time. 4 years total experience lifting. 500 squat, 550 sumo deadlift, 335 bench. 18 inch arms, 45 inch chest, 205 lbs. 44 years old. And I look like I lift with clothes and without clothes