Building Strength 5×5 Training Program
What is 5×5’s
5×5’s is a very popular strength program where you do 5 sets of 5 reps of the exercise. I like to base it off of the big 3 powerlifting lifts squats, deadlifts and benchpress. Personally I also add in standing shoulder press, It does not have to be strictly used for those four exercises as you can use it for any lift you are trying to increase strength.
Stronglifts 5×5 Workout
The stronglifts 5×5 workout program is very popular for increasing strength.
There are two workouts A and B
Workout A: Squats 5×5, bench 5×5, barbell row 5×5
Workout B: Squats 5×5, Shoulder press 5×5, deadlift 1×5
Each exercise is performed 5 sets times 5 reps with the exception of the deadlift, which is 1 set of 5 reps which is because it could be to excessive on your body as you are squatting 3 times a week and the squat is working a lot of the muscles your deadlift is working .
Week 1
- Monday: Day A
- Wednesday: Day B
- Friday: Day A
Week 2
- Monday: Day B
- Wednesday: Day A
- Friday: Day B
The original 5×5 program was made by Reg Park, there are now multiple variations out there you can find. 5×5’s are a great program if you want to build strength but still want to get some volume in as-well. Add 5 pounds to each lift each week until you miss reps e.g on your 4th set you hit 3 reps. Stick with that weight until you can properly complete the 5 sets of 5 reps.
I successfully used the 5×5 strength program to hit a 500 lbs squat pr, which you can watch below
Sample 5×5 Workout
Here is one of my modified 5×5 strength programs
Day 1
- Squats 5×5
- Weighted Step ups 3×8
- Glute hamstring curls 3×10
Day 2
- Bench Press 5×5
- Barbell rows 3×8
- Rear delts 3×10
Day 3
- Deadlift 5×5
- Standing barbell shoulder press 5×5
- Lat pull downs 3×8
Day 4
- Standing Bicep Curls 4×8
- Skull crushers 4×8
- Hammer curls 3×8
- Tricep pull downs 3×8
- Plank 3×1 minute
