Nishaana
The StrongLifts 5x5 program.
The StrongLifts 5x5 is a beginner linear strength program run 3 days a week. Five sets of five on a handful of compound barbell lifts, three days a week. The classic beginner strength program — simple, brutal and it works.
Overview
Five sets of five on a handful of compound barbell lifts, three days a week. The classic beginner strength program — simple, brutal and it works.
Who it's for: Beginners who want to get strong fast on the squat, bench and deadlift with minimal fuss.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Add 2.5 kg every workout you complete all five sets; deload 10% after three failures. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the StrongLifts 5x5 good for beginners?
Yes — the StrongLifts 5x5 is designed for beginners. Beginners who want to get strong fast on the squat, bench and deadlift with minimal fuss.
How many days a week is the StrongLifts 5x5?
3 days a week. Five sets of five on a handful of compound barbell lifts, three days a week. The classic beginner strength program — simple, brutal and it works.
How do you progress on the StrongLifts 5x5?
Add 2.5 kg every workout you complete all five sets; deload 10% after three failures.
What equipment do I need for the StrongLifts 5x5?
A barbell, plates, a squat rack and a flat bench cover every main lift; a pull-up bar and light dumbbells handle the accessories.
How long should I run the StrongLifts 5x5 before switching?
Run it until your progression stalls for 2–3 sessions in a row on your main lifts — for most beginners that's 3–6 months. At that point switch to an intermediate program like 5/3/1 or a split.
How is the StrongLifts 5x5 different from the Push Pull Legs?
The StrongLifts 5x5 runs 3 days/week aimed at linear strength, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the StrongLifts 5x5 if beginners who want to get strong fast on the squat, bench and deadlift with minimal fuss; pick the other if that fits your schedule or goal better.
Can I run the StrongLifts 5x5 for free?
Yes. You can follow the full StrongLifts 5x5 schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the StrongLifts 5x5 today.
Follow the full schedule free in your browser — the app handles the progression for you.
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