5x5 workout
5x5 Workout
Free 5x5 workout template with A/B training days, weekly schedule, exercise list, and one-click Gym Log import.
The 5x5 workout remains one of the best entry points into strength training because it strips the program down to what matters most: compound lifts, planned progression, and consistent practice. Instead of asking you to choose from endless exercise menus, it keeps the focus on squatting, pressing, rowing, and pulling heavy with enough volume to improve technique and build a strength base.
This template uses two full-body training days and spaces them across the week so the calendar feels realistic. It works especially well inside Gym Log because progress is visual. You can see exactly when each lift was trained, compare sessions, and avoid guessing what comes next.
Weekly schedule
This 5x5 workout is organized as a 3 training days per week alternating a and b sessions. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.
Workout A
Starts on your chosen dateSquat, press, and row emphasis
- Back Squat — 5 x 5
- Bench Press — 5 x 5
- Barbell Row — 5 x 5
- Optional Back Extension or Plank — 2-3 sets
Workout B
2 days laterSquat, press, and pull emphasis
- Back Squat — 5 x 5
- Overhead Press — 5 x 5
- Deadlift — 1 x 5
- Optional Chin-Up — 2-3 sets
Workout A
4 days laterRepeat A later in the week
- Back Squat — 5 x 5
- Bench Press — 5 x 5
- Barbell Row — 5 x 5
- Optional Core Work — 2-3 sets
Why this template works
- Simple structure that is easy to follow and recover from.
- Strong emphasis on full-body compound lifts.
- Great for beginners who want measurable strength progress.
- Works extremely well with calendar-based training logs.
Who should use this workout
This routine is best for people who want a clear structure they can follow right away. It is especially useful for:
- Beginners who want a proven strength program.
- Lifters with a home gym setup focused on barbell basics.
- Anyone who prefers a low-choice training plan.
How to track this workout in Gym Log
After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.
- Open the import page.
- Choose your start date.
- Add the template to your Gym Log calendar.
- Edit any workout day to personalize the routine.
Coaching notes
- Start lighter than you think so your first few weeks are clean and sustainable.
- Add weight only when all work sets are completed with good form.
- Do not clutter the program with too many extra exercises.
Frequently asked questions
How many days per week is a 5x5 workout?
Most people run 5x5 three times per week with alternating workout A and workout B sessions.
Is 5x5 good for building muscle?
Yes. It is primarily a strength template, but beginners usually build muscle quickly while following it.