🧙🏽‍♂️ Training Philosophy

• Progressive overload
• Compound barbell exercises
• Heavy weight

🔥 Warmup

• The proper way to warmup is to start with two sets of five with the empty bar.
• Add 10-20kg / 25-45lb and do your next warmup set for 2-3 reps.
• Keep adding weight until you reach your work weight.
• Don’t rest between warmup sets to keep your workouts short. Only rest after the last one.

🏋🏽‍♂️ Workout

Workout A	Workout B	Sets	Reps
Squat	Squat	5	5
Bench Press	Overhead Press	5	5
Barbell Row	Deadlift	5	5

• Alternate between Workout A and Workout B.
• Three workouts per week, with one rest day in between each workout. Don’t workout two days in a row.
• If the workout is too easy, then the weight it too light.
• If you miss a workout, continue where you left off.

Rest in between sets:

• 1min30 if you easily completed five reps on your last set
• 3min if you struggled to get five reps on your last set
• 5min if you failed to get five reps on your last set

🐂 Progression

• After each successful workout, increase weight for the exercise by 2.5kg.
• If you fail to successfully complete 5×5 on an exercise for three workouts in a row – deload the weight by 10% and rebuild.

😴 Recovery

• Start the programme using a light weight to adapt the body.
• Don’t skip workouts if you are sore. This will only make the soreness last longer.
• Lifting moves blood into your sore muscles, which accelerates recovery.
• Massaging and foam rolling will also help to recover.

💪🏽 Strength Goals

	Beginner	Intermediate I	Intermediate II	Advanced
Squat	100kg	140kg	160kg	180kg
Bench Press	80kg	100kg	110kg	120kg
Deadlift	140kg	180kg	200kg	225kg
Overhead Press	45kg	60kg	70kg	80kg
Barbell Row	70kg	90kg	100kg	110kg
Time	1-6 months	4-12 months	6-18 months	1-2 years

🙏🏽 Credit

Full credit for the 5×5 programme is dedicated to StrongLifts. For a full and comprehensive guide on the 5×5 StrongLifts programme: https://stronglifts.com/5×5/