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A beginner barbell program built around five lifts. Alternate two workouts three times a week, add weight after successful sessions, reduce a lift after repeated failures, and change programs when progress stops, usually after about three to six months.
StrongLifts 5x5 keeps beginner barbell training simple with two alternating workouts and steady weight increases.
Train three days each week with at least one rest day between sessions, then reverse the workout order the next week.
Week 1, Day 1 · 3 movements
Week 1, Day 2 · 3 movements
Week 1, Day 3 · 3 movements
Week 2, Day 1 · 3 movements
Week 2, Day 2 · 3 movements
Week 2, Day 3 · 3 movements
Start with weights you can complete cleanly, then use the same progression rules each session.
Give BodyBuddy your starting weight for all five lifts before your first session.
After completing every prescribed rep, add 5 pounds next time or 10 pounds for the deadlift.
If the same lift fails for three consecutive sessions, reduce its weight by 10 percent with BodyBuddy.
Confirm the due workout that morning, then report that night whether every set was completed.
When weight increases stop working, usually after three to six months, move to GZCLP or 5/3/1.
This plan suits a beginner who has access to a barbell and rack and wants a simple routine.
Expect to follow it for roughly three to six months rather than indefinitely.
BodyBuddy tracks your weights, checks which workout is due, notices three stacked failures, and names the next program when progress stops.
The StrongLifts method is credited to Mehdi Hadim and stronglifts.com.
These movements make up every session, with the squat appearing in both workouts.
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