Stronglifts 5×5 — the free app that runs the program for you
Five sets of five reps, three days a week, on five compound lifts. The simplest, most-proven beginner barbell program — pre-loaded into AILiftLog with auto-progression, plate math, deloads and rest timer all handled for you. No paywall on the basics.
A short history
The 5×5 framework comes from Bill Starr's 1976 book The Strongest Shall Survive, written for American football players. Mehdi Hadim repackaged it for the web in 2007 as "Stronglifts 5×5" — beginner-friendly, three days a week, no assistance work required. It became the default starter program for a generation of lifters because the math is brutally simple: do five sets of five, complete every rep, add weight next time.
The program
Train three days per week — Monday / Wednesday / Friday is the classic schedule. You alternate between Workout A and Workout B.
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
Starting weights
Start light enough that technique is bulletproof. The point of the first two weeks is to drill movement, not to test strength.
| Lift | Suggested start | Add per session |
|---|---|---|
| Squat | Empty bar (20 kg / 45 lb) | +2.5 kg / 5 lb |
| Bench Press | Empty bar | +2.5 kg / 5 lb |
| Barbell Row | 30 kg / 65 lb | +2.5 kg / 5 lb |
| Overhead Press | Empty bar | +2.5 kg / 5 lb |
| Deadlift | 40 kg / 90 lb | +5 kg / 10 lb |
Rest between sets
- • 1.5 minutes when the set felt easy
- • 3 minutes when it got hard
- • 5 minutes on heavy top sets where you grinded the last rep
AILiftLog's rest timer auto-starts after every set and adapts the suggested rest as the bar gets heavier.
How linear progression works
Every session you complete all 5×5 with good form, the bar gets heavier next time:
- • +2.5 kg / 5 lb on Squat, Bench, Row, Overhead Press
- • +5 kg / 10 lb on Deadlift
Miss a set? The weight stays the same next session. Miss three sessions in a row on the same lift? AILiftLog automatically deloads you 10% so you can build momentum back up — exactly how the original 5×5 protocol prescribes.
What we give away for free
The original Stronglifts app paywalls the basics. AILiftLog doesn't. Everything you actually need to run the program is free, forever:
- • Pre-loaded A / B workouts with auto-progression
- • Plate calculator on every set
- • Custom assistance lifts and accessory work
- • CSV / JSON export of your entire history
- • AI coach that explains form cues and answers questions about the program
- • Progress graphs for every lift, including estimated 1RM trend
When to graduate
Linear progression typically lasts 8–16 weeks before you stop adding weight every session. When that happens, switch to an intermediate program. The natural next steps:
- • Madcow 5×5 — same lifts, weekly progression instead of per-session
- • Upper / Lower split — four days a week, more volume
- • AI Programs — let AILiftLog generate a fully custom intermediate plan from your training history
FAQ
What is Stronglifts 5×5?
Stronglifts 5×5 is a beginner barbell strength program built around five compound lifts — Squat, Bench Press, Barbell Row, Overhead Press and Deadlift. You train three days a week, alternating two workouts (A and B), doing five sets of five reps on every lift (except Deadlift, which is one set of five). The bar gets heavier every session you complete all sets. Mehdi Hadim popularised it in 2007, drawing directly on Bill Starr's original 5×5 from The Strongest Shall Survive.
How long does Stronglifts 5×5 keep working?
Most lifters see linear progress for 8 to 16 weeks. Newer or lighter lifters can stretch it to 6 months. Once you've taken multiple deloads on the same lift, per-session progression is done — that's the signal to move to an intermediate program like Madcow 5×5 or a custom AI-generated plan.
Can women run Stronglifts 5×5?
Yes. The program is scaled by starting weights, not by gender. Start light, focus on technique, and trust the linear progression. Women typically progress upper-body lifts in smaller jumps — micro-plates (1.25 kg pairs) help a lot on bench and overhead press.
What do I do when I stall?
First missed set: keep the weight, try again next session. After three failed sessions on the same lift, AILiftLog auto-deloads you 10% so you can build momentum back up. After two or three deload cycles on the same lift, you've outgrown linear progression — switch to Madcow 5×5 or generate an intermediate program with AI.
Do I need supplements?
No. You need enough food (a small calorie surplus if you're skinny, maintenance if you're average), 7–9 hours of sleep, and water. Creatine monohydrate is the only supplement with overwhelming evidence behind it, and it's optional. Save your money for chalk and a decent belt.
Why are there no curls or isolation work?
Beginners don't need them. Rows and presses already train your arms hard enough to drive growth, and the time you'd spend on isolation is better spent recovering from the compound lifts. You can add 2–3 sets of curls and triceps work at the end of a workout if you want — it won't hurt progression, but it isn't required.
Run the 5×5 program for free
Pre-loaded template, auto-progression, plate calculator, rest timer — no paywall.
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