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StrongLifts 5 x 5

stronglifts 5 x 5 training program

Another very popular bodybuilding/strength routine is called StrongLifts 5 x 5, which as you guessed it, involves doing 5 sets of 5 reps. The article can be found here.

As with all good workout programs, it centres around Five Big Lifts.

Back Squat – Bench Press – Deadlift – Overhead Press – Barbell Row

This is a very basic yet effective program. Here’s the details:

Week 1

Day 1 – Workout A

  1. Squat (5 sets of 5 reps)
  2. Bench Press  (5 sets of 5 reps)
  3. Barbell Row  (5 sets of 5 reps)

Day 3 – Workout B

  1. Squat (5 sets of 5 reps)
  2. Overhead Press  (5 sets of 5 reps)
  3. Deadlift (1 set of 5 reps)

Day 5 – Workout A

  1. Squat (5 sets of 5 reps)
  2. Bench Press  (5 sets of 5 reps)
  3. Barbell Row  (5 sets of 5 reps)
Week 2

Day 1 – Workout B

  1. Squat (5 sets of 5 reps)
  2. Overhead Press  (5 sets of 5 reps)
  3. Deadlift (1 set of 5 reps)

Day 3 – Workout A

  1. Squat (5 sets of 5 reps)
  2. Bench Press  (5 sets of 5 reps)
  3. Barbell Row  (5 sets of 5 reps)

Day 5 – Workout B

  1. Squat (5 sets of 5 reps)
  2. Overhead Press  (5 sets of 5 reps)
  3. Deadlift (1 set of 5 reps)

Week 3 is the same as Week 1, and you simply alternate each week.

As you can see, EVERY SESSION starts with squats. You will then do a pressing movement, and a lift for back strength.

If you have a look at the full article you will see it covers A LOT of detail about everything relating to training, including Warming Up, Nutrition and Frequently Asked Questions.

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