Strength 5x5 Linear Progression
A classic strength building program focusing on compound lifts with a linear progression model, perfect for beginners and early intermediates.
3 days a week · 12 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Workout A — Foundational strength lifts
- Barbell Squats: 5 × 5, rest 3 min
- Barbell Bench Press: 5 × 5, rest 150s
- Barbell Rows: 5 × 5, rest 150s
- Plank: 3 × 60 seconds, rest 1 min
Day 2 - Rest — Recovery
Rest day.
Day 3 - Workout B — Foundational strength lifts
4 exercises (Pro).
Day 4 - Rest — Recovery
Rest day.
Day 5 - Workout A (Repeat) — Foundational strength lifts
4 exercises (Pro).
Run day 1 with no account