Classic 5×5 Strength
The time-tested 5×5 program for building foundational strength. Three days per week, focused on heavy compound lifts.
3 days a week · 12 weeks · Beginner · free in full
Workout A — Squat & Bench
- Barbell Squat: 5 × 5, rest 4 min
- Bench Press: 5 × 5, rest 4 min
- Barbell Row: 5 × 5, rest 3 min
Workout B — Squat & OHP
- Barbell Squat: 5 × 5, rest 4 min
- Overhead Press: 5 × 5, rest 4 min
- Deadlift: 1 × 5, rest 5 min
Workout A — Squat & Bench
- Barbell Squat: 5 × 5, rest 4 min
- Bench Press: 5 × 5, rest 4 min
- Barbell Row: 5 × 5, rest 3 min
Run day 1 with no account