Best for
beginner
True beginners in their first year of structured strength training, or anyone returning after a long layoff who wants the simplest on-ramp back into barbell training.
Linear progression · 3 days/week
StrongLifts 5x5
Mehdi's classic beginner barbell program: two alternating full-body workouts, 5 sets of 5 reps, and a fixed weight jump every session until progress stalls.
Original program by Mehdi Hadim. Guide published .
How it works
StrongLifts 5x5: philosophy and structure
StrongLifts 5x5 is deliberately minimal: two workouts (A and B) alternate three times a week, five compound lifts cover the whole body, and you add weight to the bar every single session until you can't. There's no percentage math and no wave structure — the program relies entirely on the fact that untrained lifters can add weight linearly for months before they need anything more complex.
Three non-consecutive training days per week (commonly Monday, Wednesday, Friday), alternating Workout A and Workout B. Squat appears in every session; the other four lifts (bench, row, overhead press, deadlift) rotate between the two workouts.
Frequency
3 days/week
Build a strength base with the simplest possible linear progression
Sample week
Sample week: Workout A/B alternation
Every lift is 5 sets of 5 reps except deadlift, which is a single set of 5 reps to limit fatigue before the next session.
| Day | Lifts | Sets x Reps |
|---|---|---|
| Monday (A) | Squat, Bench Press, Barbell Row | 5x5 each |
| Wednesday (B) | Squat, Overhead Press, Deadlift | 5x5 squat/press, 1x5 deadlift |
| Friday (A) | Squat, Bench Press, Barbell Row | 5x5 each |
Before / after
How StrongLifts 5x5 gets into Repport
This is a preview of the import output, not a live parser. In the app, a real StrongLifts 5x5 plan in any format is read automatically and turned into a tappable session like the one below.
Coach Tom
online
push day 💪
1) bench 4x5 80kg2) ohp 3x8 503) incline db press 3x10 30 each4) cable lat raise 3x15 10kg5) tricep pushdown 3x12 25kg6) skull crushers 3x12 20kg
rpe 8 on everything, add 2.5kg if all reps hit
9:14 AM
Repport session
Push Day A
| Exercise | Sets | Reps | Load |
|---|---|---|---|
| Bench Press | 4 | 5 | 80 kg |
| Overhead Press | 3 | 8 | 50 kg |
| Incline DB Press | 3 | 10 | 30 kg |
| Cable Lateral Raise | 3 | 15 | 10 kg |
| Tricep Pushdown | 3 | 12 | 25 kg |
| Skull Crushers | 3 | 12 | 20 kg |
Demo preview of the import output. In the app, real plans in any language or format are parsed automatically — this page doesn't run the live parser.
1RM Estimator
Epley 1RM · Brzycki 1RM · Average estimate
Result
StrongLifts doesn't use a 1RM directly, but this estimate helps you judge how close a working set is to your current max.
Epley 1RM
-
kg
Brzycki 1RM
-
kg
Average estimate
-
kg
Educational estimate only. Not medical or coaching advice.
Stop retyping the same five lifts every session
Get StrongLifts 5x5 into an app without retyping it
StrongLifts is normally tracked in the official app or an exported spreadsheet with a running weight-per-session log. Repport can import that log directly, so your Workout A/B history and next-session weights carry over without manual re-entry.
How to import an Excel workout plan into Repport →Questions
Frequently asked
Everything you need to know about StrongLifts 5x5.
How much weight do I add each session?
Add 2.5 kg (5 lb) per session to bench press, overhead press, and barbell row, and 5 kg (10 lb) per session to squat and deadlift. These are fixed jumps applied every time you complete all prescribed sets and reps, which is what makes the program's early progress so fast for true beginners.
What happens if I miss reps?
If you fail to complete 5x5 (or 1x5 for deadlift) at a given weight, repeat that same weight next session rather than adding more. If you miss the same weight three sessions in a row, deload by cutting the weight 10% and resume adding weight from there. This reset rule is what keeps the program running for months instead of stalling out after a few failed sessions.
Why is deadlift only one set instead of five?
Deadlift recruits the same lower-back and posterior-chain musculature as squat, and doing five full sets of it on top of five squat sets would create more fatigue than a beginner can recover from between sessions. A single top set of 5 reps gets the training effect without compromising the squat work done earlier in the same session.
Do I need percentages or a Training Max for StrongLifts?
No. Unlike 5/3/1 or GZCLP, StrongLifts does not use percentage-based programming. Every working weight is simply the previous session's weight plus a fixed increment, which is part of what makes it the simplest program on this list to both run and track.
How long should I run StrongLifts before switching programs?
Most beginners can add weight every session for roughly 3-6 months before linear progress stalls, longer on upper-body lifts. Once you're missing reps and deloading repeatedly on most lifts within a few weeks of each other, that's the signal to move to an intermediate program such as GZCLP or 5/3/1 that spreads progression across multiple tiers or weeks.
ON THE APP STORE
Run StrongLifts 5x5 without the spreadsheet upkeep.
Import your plan, log each session in seconds, and keep your training history exportable.
