5x5 Strength Programme

Overview

5×5 training is one of the most time-tested strength-building approaches in existence, popularised through StrongLifts, Starting Strength, and Reg Park's original programmes. The concept is simple: perform 5 sets of 5 reps on major compound movements, add weight every session, and get strong systematically.

This version combines the classic three-day A/B alternating structure with a small amount of accessory work to address common weak points. Beginners and early intermediates will see rapid strength gains; the linear progression model is designed to be run until it stops working, then transitioned to a more complex intermediate programme.

Schedule

Alternating workouts means you do Workout A and B roughly 1.5× per week.

Warm-Up Protocol

10 minutes of light cardio. On the day's main lift, perform warm-up sets: 2 reps at 40%, 2 reps at 60%, 1 rep at 80% of working weight. Start light — the warm-up sets don't count.

Workout A

Workout B

Week 1: Starting Weights

Start lighter than you think you need to. Suggested starting weights:

• Squat: 60 kg (or 50% of estimated max)
• Bench Press: 50 kg (or 50% of estimated max)
• Row: 45 kg
• Overhead Press: 35 kg
• Deadlift: 70 kg (or 60% of estimated max)

Week 5–8: Progression Strategy

By week 5, upper body lifts should be adding 2.5 kg every session; lower body lifts 5 kg. When you fail to complete 5×5 at a given weight, deload by 10% and rebuild from there. Most beginners won't stall for 8–12 weeks on this programme.

Progression

Add weight every single session: 2.5 kg on upper body lifts (bench, row, overhead press) and 5 kg on squat and deadlift. This is the entire point of the programme — consistent, measurable progress every session.

When you fail a weight (can't complete 5×5), attempt it again next session. If you fail twice at the same weight, deload by 10% and add back up.

Cutting Modifications

5×5 is difficult to run in a significant calorie deficit because the linear progression model depends on recovery to keep adding weight. If cutting, aim for a modest deficit of 200–300 calories maximum, keep protein extremely high (1 g per lb bodyweight), and accept that progression may slow to weekly rather than every session. Do not attempt aggressive cuts while running this programme — you will stall and lose the training benefit.