StrongLifts 5×5

Linear-progression beginner barbell program. Two alternating workouts, 5 sets of 5 on the big lifts, add 2.5kg each session.

The source app labels this plan as Beginner and places it in Strength.

3 training days per week: Workout A, Workout B.

• Back Squat
• Bench Press
• Barbell Row
• Overhead Press
• Deadlift

• Workout A: 45 min, 3 exercises
• Workout B: 45 min, 3 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.