stronglifts 5x5
StrongLifts 5x5
Free StrongLifts 5x5 template with alternating A/B workouts, barbell lifts, and Gym Log import.
StrongLifts 5x5 is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.
This version of the stronglifts 5x5 template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.
Weekly schedule
This stronglifts 5x5 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, bench, and row
- Back Squat — 5 x 5
- Bench Press — 5 x 5
- Barbell Row — 5 x 5
Workout B
2 days laterSquat, overhead press, and deadlift
- Back Squat — 5 x 5
- Overhead Press — 5 x 5
- Deadlift — 1 x 5
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
Why this template works
- Very simple to understand.
- Makes progression easy to track.
- Great for beginners who like low-choice programming.
- Pairs naturally with a workout calendar.
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 routine.
- Lifters who like repetitive structure.
- Anyone building a home gym around barbell basics.
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 your ego wants.
- Keep squats crisp and consistent.
- Do not chase failure on every set.
Frequently asked questions
Is StrongLifts 5x5 good for strength?
Yes. It is one of the most recognizable beginner strength templates for learning core barbell lifts.
How often do you squat on StrongLifts?
Most versions squat every training session, which helps beginners improve form and confidence.