StrongLifts 5x5 Program Guide — The Simplest Beginner Barbell Program
A complete breakdown of StrongLifts 5x5 — the A/B workout structure, linear progression from the empty bar, deload rules, and how to run it in the RepCheck app.
StrongLifts 5×5 is Mehdi's beginner barbell program inspired by Reg Park's original 5×5 routine. It uses two alternating workouts with five compound lifts, adding weight every session. There are no percentages, no periodization, and no rep scheme changes — just 5 sets of 5 reps, add weight, repeat. It's the most straightforward barbell program you can run.
The Two Workouts
You alternate between Workout A and Workout B, training 3 days per week with a rest day between each session:
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
A typical week looks like: Monday (A), Wednesday (B), Friday (A). The next week flips: Monday (B), Wednesday (A), Friday (B). Squat is in every session. Deadlift is only 1×5 because it's the most taxing lift and you're already squatting heavy three times a week.
Starting Weights
If you've never lifted before, start with the empty bar (20 kg) on Squat, Bench Press, and Overhead Press. Barbell Row starts at 30 kg and Deadlift starts at 40 kg — these lifts are pulled from the floor, so you need plates on the bar to set up at the correct height.
If you've lifted before, start with a weight you could lift for 10 reps and use it for 5×5. The temptation is to start heavier, but starting light gives you room to build up with good form and avoid stalling early.
Progression
Every time you complete all prescribed sets and reps, add weight next session:
- Squat, Bench Press, OHP, Barbell Row: +2.5 kg per session
- Deadlift: +5 kg per session (switch to +2.5 kg after reaching 100 kg)
That's it. No Training Max, no AMRAP sets. You either hit 5×5 (or 1×5 for Deadlift) or you don't. Rest 3–5 minutes between work sets — longer rest if the previous set felt like a grind.
The progression adds up fast. In 12 weeks of consistent training from the empty bar, Squat goes from 20 kg to about 107.5 kg, Bench from 20 kg to about 62.5 kg, and Deadlift from 40 kg to about 112.5 kg.
When You Stall
If you fail to complete 5×5 at a given weight, repeat the same weight next session. If you fail the same weight 3 sessions in a row, deload by 10% and work back up.
The program doesn't have GZCLP's multi-stage failure protocol or 5/3/1's built-in periodization. When deloads stop working and you can't push past your plateau, it's time to move on to an intermediate program.
Who Is This For?
StrongLifts is for complete beginners to barbell training. If you've never run a structured program before, this is the most straightforward starting point. The simplicity is the feature — five exercises, three days a week, add weight every session. No decisions to make.
The program has a shelf life. Most lifters stall within 3–6 months and need to move to a program with more structure: Texas Method, Madcow 5×5, GZCLP, or 5/3/1 are common next steps.
Running StrongLifts 5x5 in the RepCheck App
RepCheck's StrongLifts implementation uses pre-calculated weights across 12 weeks — all 36 sessions are laid out with the correct weight for each exercise on each day, starting from the empty bar.
There's no Training Max or percentage input to configure. The weights are already set: Squat starts at 20 kg and progresses by 2.5 kg every session, Deadlift starts at 40 kg and progresses by 5 kg (switching to 2.5 kg after 100 kg), and so on. RepCheck handles the A/B alternation and tracks your sessions across the 12 weeks.
Note: The original program doesn't stop after 12 weeks — you keep adding weight as long as you can. RepCheck's 12-week layout covers the initial linear progression phase, which is where the majority of beginner gains happen.