Stronglifts 5×5: The Complete Guide to Building Strength and Muscle

Discover the ultimate resource for Stronglifts 5×5, the proven strength training program to help you build strength and muscle. Learn everything about how the program works to maximize your results and achieve your fitness goals.

Start getting stronger and building muscle today with this quick start guide for Stronglifts 5×5. Learn how the program works, including which exercises to do, how many sets and reps, how long to rest between sets, how to progress, and more.
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Learn why progressive overload is key to building strength and musscle, when to add weight and how much.
When and how to add extra exercises to work smaller muscles like the arms or abs directly.
The best way to combine cardio with Stronglifts 5×5: when to do cardio, how much, what type, and how hard.
Top reasons for failing reps, the different types of failures, and what to do if you fail.
Plateaus explained: what they are, why they happen, and how to make progress again.

Top/Back-Off Sets vs Straight Sets on Stronglifts 5×5

Best way to improve progress once you’re past the easy beginner gains.
Who created the 5×5 workout? Every 5×5 workout from Reg Park’s to Stronglifts 5×5.
Free spreadsheet to calculate your starting weights and log your workouts in the gym.
Download the spreadsheet of every Stronglifts program on this website, for free.

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Get your Stronglifts 5×5 workouts, weights, sets and reps planned for you. Focus 100% on lifting while Stronglifts does all the thinking.

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Beyond Stronglifts 5×5

Continue to make progress after Stronglifts 5×5 by switching to the following workouts variations and intermediate programs.

Lever Row
Upper-body hypertrophy program to focus on chest, shoulders, back, arms and abs.
Hypertrophy Beginner Intermediate
Upper body focus 3×/week
Deadlift
Upper/lower body split program with four short workouts per week.
Strength & Size Beginner Intermediate
Upper/lower 4×/week
Barbell Row
Upper/lower split with five workouts per week and an upper-body focus.
Strength & Size Intermediate
Upper/lower 5×/week
Bench Press
Best strength and muscle building program for intermediate lifters.
Strength & Size Intermediate
Full body 3×/week
Front Squat
Classic heavy/light/medium training program for intermediate lifters.
Strength & Size Intermediate
Full body 3×/week
Sumo Deadlift
Low volume strength and muscle building program when time or recovery limited.
Limited Time Beginner Intermediate
Full body 2-3×/week
Incline Bench Press
Short maintenance program for busy lifters to maintain strength and muscle gains.
Maintenance Beginner Intermediate
Full body 1-3×/week
Dumbbell Lunges
Hotel gym workout for travelers or new lifters with only access to dumbbells.
Dumbbell-only Beginner Intermediate
Full body 3×/week
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