StrongLifts 5×5 Refined
Beginner's classic, refined. 5 sets of 5 on the big lifts, 3 days/week. Add 5lb every session.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~55 min · Level: Beginner
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What the week adds up to
3 training days, 9 exercises across the week (5 different ones), 41 sets in total at 5 reps throughout, resting about 180s between them.
Built around Back Squat (15 sets across 3 days), Barbell Row (10 sets across 2 days) and Bench Press (10 sets across 2 days).
Goals: Strength, Muscle Gain
Equipment: Barbell
Weekly Schedule
Workout A — Strength
- Back Squat: 5 × 5, rest 3 min
- Bench Press: 5 × 5, rest 3 min
- Barbell Row: 5 × 5, rest 3 min
Workout B — Strength
3 exercises (Pro).
Workout A — Strength
3 exercises (Pro).
Progression Guidance
Add 5lb each session; if you fail 3x same weight, deload 10%.