StrongLifts 5×5 is the popular training program that will make you gain muscle and strength while losing fat – whatever your bodytype, age or genetics – in only 3 workouts per week of about 45 minutes each.

    SL5x5 is NOT a silly bodybuilding routine – there’s no training to failure 6x/week for 2h/day until you get “pumped” and sore instead of strong.
    SL5x5 is ALSO NOT one of those painful metabolic workouts that make you skinny and weak instead of muscular and powerful.
    And SL5x5 is DEFINITELY NOT a program that requires expensive supplements or worse steroids to make you gain muscle and strength.

StrongLifts 5×5 will also increase your endurance and improve your flexibility. As you’ll discover, several of my SL Members have even eliminated nagging back or knee pain, and lowered their blood pressure (without cardio) with SL5x5.

The secret? Free weight, compound, barbell exercises for 5 sets of 5 reps (5×5) with progressive loading. And that delivers results whether you have ZERO weight training experience or have been training for 20 years.

Skeptical? That’s normal and healthy. Read on for actual proof.


Proof That SL5x5 Works. Reg Park, mentor of Arnold Schwarzenegger, used the 5×5 method during the 1950s to become 3x Mr Universe. By also becoming the first bodybuilder to Bench Press 500lbs, Reg Park inspired Schwarzenegger to follow his 5×5 training method to become 7x Mr Olympia.

I discovered the 5×5 method in 2003. After 5 years of bodybuilding routines, I decided it was time to BE strong, not just LOOK strong. Research led me to Olympic Coach Glenn Pendlay who has used this 5×5 method to produce (so far) 97 national champions who have broken 10 American records.

Since 1950, for over 60 years, thousands of success stories have emerged from men who have dramatically transformed their physique while gaining amazing strength, fitness and confidence using this powerful 5×5 method.

SL5x5 is an evolved version of this 5×5 method with long-term planning (“The StrongLifts Ladder of Strength” as you’ll discover the coming months…). I have over 150 success stories from men with different genetics, bodytypes and ages who have changed their life with SL5x5. It’s time-tested proven to work.


The StrongLifts 5×5 Program. So here’s the Program. 5×5 stands for 5 sets of 5 reps with the same weight. Start with the empty Olympic Bar (45lbs) on all exercises then add 5lbs per workout. On Deadlifts start with 90lbs and add 10lbs per workout (1 set of 5 only!). I warn you, SL5x5 is harder than it looks.
StrongLifts 5x5 Workout A StrongLifts 5x5 Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Barbell Rows 5x5 Deadlift 1x5

The first time you go to the gym you do SL5x5 workout A, the next time you do workout B. Alternate workouts A and B like this every time you go the gym, and always wait at least 48h between 2 workouts for optimal muscle recovery. Most SL Members train Monday/Wednesday/Friday.

Everything you need to know about StrongLifts 5×5 is inside the new 5×5 report which you can download for free by clicking here (you will also receive a free 5×5 spreadsheet to track your workouts and progress).


Spread The Word. Tens of thousands of guys from over 187 countries have dramatically transformed their physique while increasing their strength, fitness and confidence with StrongLifts 5×5. Please help me spreading the word by sharing SL5x5 with your friends on facebook and twitter using the links below.

Hey there, need help

http://stronglifts.com/stronglifts-5x5-beg...aining-program/
I'm 16 and to be honest a bit skinny  but can I follow this training program ?? With such big weights, I might hurt myself ??

bench according to your limit, nobody is asking u to bench wat arnold benched.

"Everything works, but nothing works forever."

thats y u start with empty bar 1st. focus on technique. nobody takes on a heavy poundage without goin through a period of training. with proper nutrition u shud be able to lift heavy as time goes on.

btw im following this since 4 months ago. gain is good for me

Of course!! I started with that program too, very good full body routine

"Everything works, but nothing works forever."

imho, your attitude is off. if you are not trying things out of fear, you wont progress far in this particular program.

Heavy is subjective. Heavy to me, is probably peanuts to, lets say.. darklight.

You're supposed to start with an empty barbell so you can drill the proper form in your head. Not go and slide on 300lbs on the bar on your first workout.

I may not be on a SL5x5 program, but I'm on my own 5x5 program and it works. The 5x5 routine is the meat and potatoes of strength building.

If you are just starting out, 2 important tips:

#1 - Form, form, form and form - understand what good form is and practice it. Form precedes weightage.
#2 - Light weight and high(er) reps - 10-15 reps would be a good start. I don't recommend starting out with 5x5s.

Give it a few months of consistent exercise, and then switch to the 5x5 program.