Classic 5x5 strength program: 3 days per week, alternating workouts A (Squat, Bench Press, Barbell Row) and B (Squat, Overhead Press, Deadlift). Add 2.5 kg each session; if you fail 5x5, repeat the weight next session.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Week 1 (A-B-A)
Day 1 — Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Bench Press | 5×5 | 180 sec |
| Barbell Bent-Over Row | 5×5 | 180 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 5×5 | 180 sec |
| Barbell Deadlift | 5×5 | 180 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Bench Press | 5×5 | 180 sec |
| Barbell Bent-Over Row | 5×5 | 180 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Week 2 (B-A-B)
Day 1 — Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 5×5 | 180 sec |
| Barbell Deadlift | 5×5 | 180 sec |
Day 2 — Rest
Rest day — recover and get ready for the next session.
Day 3 — Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Bench Press | 5×5 | 180 sec |
| Barbell Bent-Over Row | 5×5 | 180 sec |
Day 4 — Rest
Rest day — recover and get ready for the next session.
Day 5 — Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 5×5 | 180 sec |
| Barbell Standing Military Press (Without Rack) | 5×5 | 180 sec |
| Barbell Deadlift | 5×5 | 180 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
5x5 is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.