The 5×5 Workout – If you’re looking for a no-nonsense workout that delivers real results in strength and size, the 5×5 workout might be exactly what you need.
Rooted in old-school strength training principles, this program is simple, scalable, and incredibly effective—especially for beginners and intermediate lifters.
In this guide, we’ll break down what the 5×5 workout is, why it works, how to do it, and whether it’s the right fit for your goals.
What Is the 5×5 Workout?
The 5×5 workout refers to a strength training program where you perform 5 sets of 5 reps for each compound lift. It focuses on big, functional movements like the squat, bench press, deadlift, overhead press, and barbell row—exercises that work multiple muscle groups at once.
Originally popularized by strength coach Bill Starr and later refined by programs like StrongLifts 5×5, it’s built around progressive overload: the idea of gradually adding weight over time to get stronger.
Why the 5×5 Workout Works
- Focuses on Compound Lifts
By targeting multiple muscles at once, compound movements stimulate strength and muscle gains more efficiently than isolation exercises.
- Simple but Structured
No guesswork. You follow a set plan, track progress, and watch your numbers go up.
- Promotes Progressive Overload
Adding a little more weight each workout forces your body to adapt and grow stronger.
- Efficient for Busy Schedules
Three sessions per week are enough, with workouts lasting about 45–60 minutes.
- Ideal for Beginners
New lifters build a solid strength base while learning proper form with foundational exercises.
The Core 5×5 Exercises
Here are the five key barbell lifts you’ll be rotating through:
- Exercise Primary Muscles Worked
- Squat Quads, glutes, hamstrings, core
- Bench Press: Chest, shoulders, triceps
- Deadlift Back, glutes, hamstrings, core
- Overhead Press Shoulders, triceps, upper chest
- Barbell Row Lats, rhomboids, traps, biceps
Sample 5×5 Workout Schedule (3 Days a Week)
The typical StrongLifts-style 5×5 program follows an A/B split, alternating each workout:
Workout A:
Squat – 5×5
Bench Press – 5×5
Barbell Row – 5×5
Workout B:
Squat – 5×5
Overhead Press – 5×5
Deadlift – 1×5
Yes, deadlifts are done only for 1 set of 5 reps because they’re more taxing.
Weekly Schedule:
Monday – Workout A
Wednesday – Workout B
Friday – Workout A
Next week: Start with Workout B
How to Progress in the 5×5 Program
The magic of 5×5 is in adding weight consistently. Here’s how:
Increase by 5 lbs (2.5 kg) for upper body lifts (bench press, overhead press, row)
Increase by 10 lbs (5 kg) for lower body lifts (squat, deadlift)
If you complete all 5 sets of 5 reps at a given weight with good form, you add weight next time. If you fail, you repeat the weight and try again. After three failures in a row, it’s time to deload (drop the weight by 10–15%) and build back up.
Who Is the 5×5 Workout For?
Best for:
Beginners and early intermediates
People looking to build full-body strength
Lifters who want a structured, time-efficient plan
Anyone looking to master compound movements
Not ideal for:
Advanced lifters who need higher volume or variation
People with injuries or mobility limitations
Those focused solely on aesthetics or bodybuilding
Tips for 5×5 Workout Success
- Warm Up Properly
Start each workout with dynamic movements and warm-up sets of your first lift.
- Rest Between Sets
Take 1.5 to 3 minutes between sets, depending on the weight and your conditioning.
- Use Proper Form
Mastering technique on squats, deadlifts, and presses is non-negotiable—consider filming your sets or working with a coach.
- Eat to Support Recovery
Strength gains come with recovery. Fuel your body with enough protein, carbs, and healthy fats.
- Track Your Progress
Log each workout in a notebook or app. Seeing your numbers increase is hugely motivating.
What About Accessory Work?
The basic 5×5 plan is minimalist, but once you build a base, you might want to add:
Pull-ups or chin-ups
Planks or ab rollouts
Dumbbell curls or triceps extensions
Calf raises
These can be added 1–2x/week depending on your goals.
Common 5×5 Variations
Looking for a twist? Here are some options:
Madcow 5×5—A more advanced version with weekly progressions
Texas Method – For intermediate lifters with heavy/light/volume days
Bodybuilding 5×5 – Combines strength lifts with hypertrophy accessories
Do I need supplements for 5×5?
Not necessarily. A balanced diet covers most needs, but creatine, protein powder, and magnesium can support training and recovery.
The 5×5 WorkoutThe 5×5 Workout
Final Thoughts
The 5×5 workout program is a time-tested, proven strength training method. It’s perfect for beginners who want a no-fluff approach to building real-world strength, improving muscle tone, and getting confident with free weights.
By focusing on progressive overload, proper form, and consistency, you can expect to see results within just a few weeks. Best of all? It doesn’t require fancy equipment, hours in the gym, or complicated routines.
If you’re ready to build strength, confidence, and muscle—5 reps at a time—this could be the plan for you.
