5x5 strength

A classic 5x5-style plan: few lifts, five sets of five, long rests. Start lighter than you think and add weight in small steps only when all sets are clean.

Level: Intermediate
Days a week: 3 days a week
Length: 8 weeks
Equipment: Gym
Goal: Strength
Focus: Full body

The weekly sessions

Strength A

Exercise	Sets × reps	Rest	Technique
Barbell squat	5 × 5	180 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Bench press	5 × 5	180 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Barbell row	5 × 5	150 s	Flat back, pull the elbow toward your hip, pause, lower slowly.

Strength B

Exercise	Sets × reps	Rest	Technique
Barbell squat	5 × 5	180 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Overhead press	5 × 5	150 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Deadlift	1 × 5	180 s	Brace, keep the bar close to your legs and push the floor away; stand tall without leaning back. Build the load slowly and keep every rep clean.

Strength C

Exercise	Sets × reps	Rest	Technique
Barbell squat	3 × 5	150 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Bench press	5 × 5	180 s	Heavy but clean: stop each set with 1-2 reps left. Rest fully between sets.
Barbell row	5 × 5	150 s	Flat back, pull the elbow toward your hip, pause, lower slowly.

How to progress

Add 2.5 kg to the upper-body lifts and 5 kg to the squat and deadlift when you complete all 5x5 with good form. If you miss reps, repeat the same weight next time. Do the third-day squat lighter (3x5 at roughly 80% of your first squat day) to manage fatigue.

Easier weeks

If you miss the same lift two sessions in a row, drop its weight by about 10% and build back up. Take an easy week (about half the sets) every 4th week or whenever you feel run down.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

Free to start – no card needed.

General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.