stronglifts 5x5

StrongLifts 5x5

Free StrongLifts 5x5 template with alternating A/B workouts, barbell lifts, and Gym Log import.

Level

Beginner

Goal

Build basic strength with a clear 5x5 progression model.

Frequency

3 training days per week alternating A and B sessions.

Equipment

Barbell, bench, rack, plates, and deadlift space.

Beginner Strength

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 date

Squat, bench, and row

Back Squat — 5 x 5
Bench Press — 5 x 5
Barbell Row — 5 x 5

Workout B

2 days later

Squat, overhead press, and deadlift

Back Squat — 5 x 5
Overhead Press — 5 x 5
Deadlift — 1 x 5

Workout A

4 days later

Repeat 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.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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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.