Can I do this workout at home?

Yes, as long as you have a barbell, rack, and bench. If not, you can adapt with dumbbells, but progression may be slower.

How should I warm up before each session?

Start with 5-10 minutes of light cardio, then perform 2-3 warm-up sets for the first lift using progressively heavier weights.

What if I miss a workout?

Don’t double up. Simply continue where you left off next time. Consistency over weeks matters more than one missed session.

Can women follow StrongLifts 5×5?

Absolutely. The program is gender-neutral - the same principles apply, and strength gains are equally achievable.

When should I increase weight?

Add weight every session if you complete all reps with good form. If you fail to hit all reps, repeat the same weight next time.

Can I add accessory exercises?

Yes, after the main lifts. Keep it light - 1-2 isolation movements for arms or abs is enough. Avoid overtraining.

StrongLifts 5×5 Full-Body Strength Program

Workouts for Men

Workouts for Women

Full Body

Muscle Building

Valentyn Simeiko

3 min read·Nov 5, 2025

A proven 12-week program focused on building raw strength and muscle using compound barbell lifts. Ideal for beginners who want fast, measurable progress with just three workouts per week.

Workout Sumamry

Goal: Increase Strength
Difficulty: Beginner
Target Gender: Male & Female
Days Per Week: 3 days
Time Per Workout: 45-60 minutes
Program Duration: 12 weeks
Required Equipment: Barbell, Bench, Body Weight, and Other

Workout Description

StrongLifts 5×5 is a foundational strength training program built around five major barbell lifts: squat, bench press, row, overhead press, and deadlift. It’s designed for beginners who want to gain strength, build muscle, and improve overall fitness efficiently - with just three 45-60 minute sessions per week.

Each workout alternates between two routines (A and B), emphasizing progressive overload - increasing the weight slightly each session. Over 12 weeks, you’ll see tangible improvements in strength, muscle tone, and confidence under the bar.

Why 5×5 Works

The 5×5 method uses moderate weights with low reps to maximize strength gains and muscle growth. By repeating core lifts frequently and adding small weight increases each workout, your body adapts fast while maintaining proper technique and recovery balance.

Program Structure

You’ll train three non-consecutive days per week, such as Monday, Wednesday, and Friday. Alternate between Workout A and Workout B each session. This setup ensures enough recovery while maintaining training frequency for consistent progress.

Warm up with 2-3 lighter sets before your working sets, focusing on form and range of motion. Rest at least 2 minutes between compound lifts and 1 minute for core work.

Workout A

Workout B

Assistance Work

After a few weeks, once you’re comfortable with the main lifts, you can include assistance work to target weak points or add variety. In this program, planks and hanging leg raises serve as simple, effective assistance exercises to strengthen the core and improve overall stability.

Other optional assistance movements include:

Barbell Curls - to support pulling strength.
Dumbbell Triceps Extensions - for pressing balance.
Pull-Ups – to build upper-back and arm strength.

Keep assistance light and limited to 1-2 extra exercises per session, as the main barbell lifts drive most of your progress.

Progression

Start with an empty barbell (45 lbs/20 kg) if you’re new to lifting. Add 5 lbs (2.5 kg) each workout to upper-body lifts and 10 lbs (5 kg) to lower-body lifts. When you can’t complete all 5×5 reps, repeat the same weight next time. After three failed attempts, deload by reducing the weight by 10% and build back up.

This gradual progression ensures steady, safe improvement and long-term consistency.

Tips for Success

Consistency is key: Follow the 3-day structure strictly.
Don’t rush weights: Small, steady increases lead to sustainable gains.
Sleep & nutrition: Ensure adequate rest and protein intake for recovery.
Record your progress: Log each workout to track increases over time.

Who This Program Is For

Perfect for beginners and intermediates looking to build a strength foundation, StrongLifts 5×5 requires minimal equipment - just a barbell, rack, and bench. It’s time-efficient, straightforward, and highly effective for anyone serious about long-term progress.

Frequently Asked Questions

Q: Can I do this workout at home?: Yes, as long as you have a barbell, rack, and bench. If not, you can adapt with dumbbells, but progression may be slower.
Q: How should I warm up before each session?: Start with 5-10 minutes of light cardio, then perform 2-3 warm-up sets for the first lift using progressively heavier weights.
Q: What if I miss a workout?: Don’t double up. Simply continue where you left off next time. Consistency over weeks matters more than one missed session.
Q: Can women follow StrongLifts 5×5?: Absolutely. The program is gender-neutral - the same principles apply, and strength gains are equally achievable.
Q: When should I increase weight?: Add weight every session if you complete all reps with good form. If you fail to hit all reps, repeat the same weight next time.
Q: Can I add accessory exercises?: Yes, after the main lifts. Keep it light - 1-2 isolation movements for arms or abs is enough. Avoid overtraining.