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Stronglift’s 5×5

Stronglifts 5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.

Unlike most bodybuilding routines, your goal on StrongLifts 5×5 isn’t to reach failure, get “pumped” or be sore. Your goal is to add weight. Here’s how: start light, focus on proper form and add 2.5kg/5lb each workout for as long as you can.

You train three times a week, alternating workout A and B, and resting at least one day between two workouts. You never train two days in a row because your body needs days off to get stronger. Most guys train Monday, Wednesday, Friday. But you can lift Tuesday, Thursday, Saturday or Sunday, Tuesday, Thursday. As long as you train three times a week, and take at least one day off between two workouts for your body to recover, you’ll get stronger.

  • Workout A: Squat, Bench Press, Barbell Row
  • Workout B: Squat, Overhead Press, Deadlift, (deadlift is the only movement that is 1×5 not 5×5)
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