Stronglifts 5x5
Overview
Who it's for
Reviews
Brilliant program highly recommend. gained lot of strength and size, 12 weeks completed stayed very consistent I'm stil sticking with the program and as i get stronger i lower the volume down to 3 sets or 2 sets of 5, then when i plateau throw in some deloads then when plateau again deload again go down to 3 sets of 3 reps then deload again then the last step will be to work up to top set of 3 reps with 2 back off sets of 3 reps. Once I've milked out linear progression gainz I'll take a week off then switch to 531 BBB 💪
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
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Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8.5 |
| 2 | Bench Press (Barbell) | 5 | 5 reps | @8.5 |
| 3 | Barbell Row | 5 | 5 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8.5 |
| 2 | Military Press (Barbell) | 5 | 5 reps | @8.5 |
| 3 | Deadlift (Barbell) | 1 | 5 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | @8.5 |
| 2 | Bench Press (Barbell) | 5 | 5 reps | @8.5 |
| 3 | Barbell Row | 5 | 5 reps | @8.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Stronglifts 5x5 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Stronglifts 5x5 is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Stronglifts 5x5 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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