FitnessieWho it's for
Beginners who want a simple, fixed plan with a little more volume per lift than three sets of five.
How it works
Workout A is squat, bench press and barbell row; workout B is squat, overhead press and deadlift. Alternate them on three non-consecutive days, so you squat every session and hit everything else three times every two weeks.
Every lift is five sets of five except the deadlift, which is one heavy set of five. Get all the reps and the weight goes up next time: 5 lb on the upper-body lifts and squat, 10 lb on the deadlift.
Miss a lift three sessions in a row and it drops 10%, then climbs again. Most lifters run it for a few months before moving to a program that progresses weekly.
Equipment: barbell, rack, bench. To start you'll need: Squat (Barbell) starting weight, Bench Press (Barbell) starting weight, Bent Over Row (Barbell) starting weight, Overhead Press (Barbell) starting weight, Deadlift (Barbell) starting weight.
The program
5x5 A
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 5×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Bench Press (Barbell) | 5×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Bent Over Row (Barbell) | 5×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
5x5 B
| Exercise | Sets | Load | Next time |
|---|---|---|---|
| Squat (Barbell) | 5×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Overhead Press (Barbell) | 5×5 | Your starting weight | Add 5 lb (2.5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
| Deadlift (Barbell) | 1×5 | Your starting weight | Add 10 lb (5 kg) after a session where every set hit. After 3 misses in a row, it drops 10% and builds back up. |
Questions
Where should I start?
Light enough that every set of five is easy and fast. An empty bar is fine for the presses; the weight catches up within weeks.
Why does the squat go up only 5 lb?
You squat every session, three times a week, so 5 lb a session is still 15 lb a week.
What happens after three misses?
The lift drops 10% and builds back up, which usually carries it past the sticking point.
Related programs
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3x5 Linear Progression
The classic first barbell program: two short full-body workouts alternated three days a week, adding weight every session.
- 3 days a week
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-
Greyskull LP
A three-day beginner program built on two sets of five plus a last set taken as far as you can, with weight added every session.
- 3 days a week
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-
Madcow 5x5
A three-day intermediate program with a heavy, a light and a record day each week, ramping up to one top set of five and adding weight weekly.
- 3 days a week
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