Plan description
There are two workouts, A and B. You swap between them, three days a week.
Each main lift is five sets of five. The deadlift is one set of five: it is the hardest.
Start light: the empty bar (20 kg / 45 lb) for squat, bench and press, 30 kg (65 lb) for row and deadlift.
Got every rep? Add weight next time. Missed some? Stay at that weight and try again.
5×5 Strength overview
This plan runs for 12 weeks, 3 sessions a week.
Rest at least one day between workouts. Monday, Wednesday, Friday works.
The week
| Weeks | Monday | Wednesday | Friday |
|---|---|---|---|
| 1, 3, 5… | Workout A | Workout B | Workout A |
| 2, 4, 6… | Workout B | Workout A | Workout B |
Workout A
Do the lifts in this order.
| Exercise | How | Sets × reps |
|---|---|---|
| Squat | Bar on your back. Sit down between your heels. | 5 × 5 |
| Bench press | Lower the bar to mid-chest. Press it up. | 5 × 5 |
| Barbell row | Lean forward, back flat. Pull to your belly. | 5 × 5 |
Workout B
Do the lifts in this order.
| Exercise | How | Sets × reps |
|---|---|---|
| Squat | Bar on your back. Sit down between your heels. | 5 × 5 |
| Overhead press | Bar at your shoulders. Press it overhead. | 5 × 5 |
| Deadlift | Bar over mid-foot. Flat back. Stand tall. | 1 × 5 |
The rules
- Warm up each lift: two sets of five with the empty bar, then one or two lighter sets.
- Rest three minutes between your sets of five. Up to five minutes when it gets heavy.
- Got all 25 reps? Add 5 kg (10 lb) to squat and deadlift, 2.5 kg (5 lb) to the rest.
- No small plates in your gym? Add 2.5 kg to every lift. Slower, still steady.
- Missed reps at one weight three sessions running? Take 10% off and build back up.
- Squat and bench inside a rack, safety bars just below your lowest point.
- On Pro? Log every lift on the Strength tab of your Daily log too.
Your lifts, week by week
Once a week, write the weight and the reps on your last set. On Pro? Log it on the Strength tab too.
The PDF has a page for it, one row each for: Squat, Bench press, Barbell row, Overhead press, Deadlift. The spreadsheet log works out your next weights for you.
After week 12
Adding weight every session can't go on forever. When it stops working, slow it down.
| Next step | What it is |
|---|---|
| Still adding weight? | Keep going the same way. Take an easy week when worn out. |
| Stuck a lot? | Add weight once a week instead, or go to three sets of five. |
When to stop
Dizzy, faint, sick, chest pain, very short of breath, or a racing heart.
Call emergency services for: chest pain that does not stop with rest, or spreads to your arm, jaw or back.
Not medical advice. Check with your doctor before you start.
Based on 4 sources
- How many sets and reps, and how heavy, for strength and sizeGuidance · 2026 · Med Sci Sports Exerc
- Integrating deloading into strength training: a Delphi consensus2023 · Sports Med Open
- Rest interval duration and muscular strength: a systematic review2018 · Sports Med
- Physical activity fact sheet2024 · who.int
Questions about this plan? Ask us. We read every message.
