On deadlift you do only 1 set of 5 reps (1×5).Įach consecutive workout, you increase the weight for 2.5 kg, except for deadlifts where you increase for 5 kg. You continue until you do 5 sets of 5 reps. You do squats with 20 kg, then rest 30-60 sec. Squat, Bench Press, Overhead Press: 20 kgĥ×5 means that you do 5 sets of 5 reps with the same weight during the workout.If you’ve never done these exercises or years have passed since the last time you did, or if you are not used to working out with free weights (instead of with machines), start with low weights. The application 5×5 can help you in this calculation if you enter the heaviest weights you can lift. If you’ve done these exercises before with proper form, then start with 50% weight of your maximum that you can do for five reps. Start with light weights so your body can adjust to the exercises. You start your second week with Workout B as you finished the previous one with Workout A. Start with Workout A, for example in Monday. This allows for one day recovery between training and two days rest for recovery before your Monday workout. Most people train Monday, Wednesday and Friday. You do Workout A, then Workout B, alternately. Otherwise it will be much harder to lift and you won’t be able to do all reps as your muscles won’t be recovered enough. This enables your body to recover, to become stronger and to build muscle mass so you can lift heavier in the next workout. You need at least one day break between workouts. Never do two days in a row with this program and don’t do two workouts a day. The program consists of 2 training days, Workout A and Workout B. This progressive increase of the weights stimulates your body to become stronger and build muscle to be able to respond on the increasing challenge each day. You start with light weights, lift with proper form and add 2.5 kg each workout. The goal in 5×5 is to increase the weights. Each workout you do three exercises with a barbell, 5 sets of each, with 5 reps. It is one of the most popular muscle-building programs. StrongLifts 5×5 is a very simple and effective muscle- and strength-training routine.
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