5×5 strength program (3 days)
The 5×5 is one of the most proven strength programs. The principle is simple: five sets of five reps on a few fundamental lifts, with a load increased each session for as long as possible. Ideal for building a solid strength base, it alternates two sessions (A and B) over three weekly workouts.
How it works
Alternate sessions A and B: A Monday, B Wednesday, A Friday, then B the following week. Rest 2 to 4 minutes between heavy sets: here, performance matters more than breathlessness.
Start with deliberately light loads to groove the technique, then add weight each session. The fast early progress eventually slows: that is normal and expected.
The sessions
Session A
| Exercise | Sets | Reps |
|---|---|---|
| Squatarrow_outward | 5 | 5 |
| Bench pressarrow_outward | 5 | 5 |
| Barbell rowarrow_outward | 5 | 5 |
Session B
| Exercise | Sets | Reps |
|---|---|---|
| Squatarrow_outward | 5 | 5 |
| Overhead pressarrow_outward | 5 | 5 |
| Deadliftarrow_outward | 1 | 5 |
How to progress
Add 2.5 kg upper body and 5 kg lower body each successful session. The deadlift is done as a single heavy set of 5 to preserve recovery. When you fail two or three times on a lift, drop the load by 10% and build back up: that is how the program is meant to work.
Frequently asked questions
Does 5×5 build muscle or just strength?expand_more
It mainly builds strength, but also muscle, especially in beginners. To maximize muscle gain afterward, people often add isolation work or move to a hypertrophy-oriented program once the strength base is built.
What to do when I can no longer progress?expand_more
It is a sign you are no longer a pure beginner. Drop the load by 10% to restart (a deload), and if the plateau persists, move to a program with more volume and wider rep ranges.
Follow this program in the app
Log every session, your loads and reps, and watch your progress session after session — for free.