The 5x5 workout: a simple plan for getting strong

Five sets of five reps on a few big barbell lifts, three days a week, adding a little weight every session. The 5×5 has been getting beginners strong for decades because it's simple, it's measurable and it works.

The two workouts

You alternate two sessions, A and B, with a rest day between each (Monday, Wednesday, Friday is the classic).

• Workout A: squat 5×5, bench press 5×5, barbell row 5×5.
• Workout B: squat 5×5, overhead press 5×5, deadlift 1×5.

You squat every session, which is why your legs get strong so fast. The deadlift is one set because it's heavy and tiring, and squats already train the same muscles.

How much weight to start with

Start lighter than you think: a weight you could do for 5 sets of 5 with good form and two or three reps to spare. For many beginners that's the empty bar on presses. Starting light gives you weeks of steady progress before it gets hard. Our one-rep max calculator helps if you've lifted before.

How to progress

• Add 2.5 kg (5 lb) to each lift every time you complete all five sets of five.
• Add 5 kg (10 lb) to the deadlift, since it moves the most weight.
• If you miss reps, keep the same weight next time.
• Miss the same weight three sessions running? Drop that lift by 10% and build back up. You'll pass the old weight within a couple of weeks.

Tip: Small plates make or break this plan. If your gym's smallest plate is 2.5 kg, a 5 kg jump on the press is too big. Buy a pair of 1.25 kg plates or use a smaller step.

Rest and warm-ups

Rest 3 to 5 minutes between heavy sets once the weights get serious; five-rep sets need it. Warm up with the empty bar and two or three lighter sets before your first work set on each lift.

When to move on

Most people run a 5×5 for three to six months. When you've reset the same lift twice and still stall, adding weight every session has done its job. Move to a plan that progresses weekly, like a four-day upper/lower split with heavy and light days.

Run it in Liftsmith

Classic 5×5 is a free program in Liftsmith. Pick it in Settings › Training › Program and it alternates A and B days, adds the weight when you earn it, drops 10% after three misses, adds warm-up sets and shows which plates to load for every set. There's also a 5×5 with arm work, a ramping version and a three-sets-of-five novice plan.