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Beginner

5x5 Strength Workout Routine

A 5x5 routine is five sets of five reps on a small number of heavy compound lifts, squat, bench, row, overhead press and deadlift. Two alternating sessions run three days a week, and the goal is simply to add a little weight each time.

3 days a week · 6 exercises · Gym · free, no account needed to read

  • glutes
  • quads
  • chest
  • lower back
  • shoulders
  • upper back
Try 5x5 Workout A free
Clay illustration of a barbell

5x5 Workout A

3 exercises · ~50 min

  1. 1
    Barbell SquatBarbell
    5 × 5
  2. 2
    Barbell Bench PressBarbell
    5 × 5
  3. 3
    Bent Over Barbell RowBarbell
    5 × 5
Customize this day

5x5 Workout B

3 exercises · ~55 min

  1. 1
    Barbell SquatBarbell
    5 × 5
  2. 2
    Standing Military PressBarbell
    5 × 5
  3. 3
    Barbell DeadliftBarbell
    5 × 5
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

5x5 Strength questions, answered

What does 5x5 mean?

Five sets of five repetitions on the same weight. Low reps and heavy loads, with two to five minutes of rest between sets.

Is 5x5 good for beginners?

Yes, if you are comfortable with barbell technique. There are few exercises to learn, and progress is measured in a single number: the weight on the bar.

How often should I add weight?

Every session you complete all five sets of five. Small jumps, 2.5kg on lower body lifts, 1 to 2.5kg on upper body.

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