Strength 5×5
Intermediate 3 days a week Full gym Strength
Heavy barbell basics, five sets of five. Add 2.5 kg whenever you hit all 25 reps.
Weekly schedule
Alternate A and B on Mon, Wed, Fri. Rest 3–5 minutes on the main lifts. Each session has 16 working sets on average and takes about 40 minutes.
The workouts
5×5 A
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 5 × 5 | 4:00 |
| Bench Press | 5 × 5 | 4:00 |
| Barbell Row | 5 × 5 | 3:00 |
| Chin-Up | 3 × 6-8 | 2:00 |
5×5 B
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 5 × 5 | 4:00 |
| Overhead Press | 5 × 5 | 4:00 |
| Deadlift | 1 × 5 | 5:00 |
| Tricep Dip | 3 × 6-10 | 2:00 |
How to progress
- Keep 1–3 reps in reserve on most sets; take the last set of each exercise close to failure.
- Use double progression: hit the top of the rep range on all sets, then add weight.
- If a lift stalls for 3 sessions, drop the weight 10% and build back up, or swap to a close variation.
- Take a lighter week (half the sets) every 6–8 weeks, or whenever joints ache and sleep slips.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
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