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.
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Top/Back-Off Sets vs Straight Sets on Stronglifts 5×5
Best way to improve progress once you’re past the easy beginner gains.
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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.
Upper-body hypertrophy program to focus on chest, shoulders, back, arms and abs.
Hypertrophy
Beginner
Intermediate
Upper body focus
3×/week
Upper/lower body split program with four short workouts per week.
Strength & Size
Beginner
Intermediate
Upper/lower
4×/week
Upper/lower split with five workouts per week and an upper-body focus.
Strength & Size
Intermediate
Upper/lower
5×/week
Best strength and muscle building program for intermediate lifters.
Strength & Size
Intermediate
Full body
3×/week
Classic heavy/light/medium training program for intermediate lifters.
Strength & Size
Intermediate
Full body
3×/week
Low volume strength and muscle building program when time or recovery limited.
Limited Time
Beginner
Intermediate
Full body
2-3×/week
Short maintenance program for busy lifters to maintain strength and muscle gains.
Maintenance
Beginner
Intermediate
Full body
1-3×/week
Hotel gym workout for travelers or new lifters with only access to dumbbells.
Dumbbell-only
Beginner
Intermediate
Full body
3×/week
