Workout
Workout A
Complete warm-up sets before each lift. Listed sets are working sets.
- Back Squat — 5 sets × 5 reps
- Bench Press — 5 sets × 5 reps
- Barbell Row — 5 sets × 5 reps
12 weeks
StrongLifts 5×5
Alternate Workout A and Workout B three times per week, adding weight after every successful workout.
Workout
Workout B
Complete warm-up sets before each lift. Listed sets are working sets.
- Back Squat — 5 sets × 5 reps
- Overhead Press — 5 sets × 5 reps
- Deadlift — 1 set × 5 reps
Recovery
Rest Between Sets
- Rest about 90 seconds after an easy set.
- Rest 3 minutes after a difficult set.
- Rest up to 5 minutes after a missed rep before continuing.