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Stronglifts 5x5
General
Intermediate
Barbell
Plan Details
The Stronglifts 5x5 routine is a 17 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 2
Workout B
Est. 36 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Day 3
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 4
Workout B
Est. 36 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Day 5
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 6
Workout B
Est. 36 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Day 7
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 8
Workout B
Est. 36 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Day 9
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 10
Workout B
Est. 36 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Day 11
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 12
Workout B
Est. 36 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Military Press
7 Sets x 5 Reps
Barbell Deadlift
7 Sets x 5 Reps
Day 13
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 15
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 17
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 19
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
Day 21
Workout A
Est. 35 min
3 exercises
Barbell Deep Squat
7 Sets x 5 Reps
Barbell Bench Press
7 Sets x 5 Reps
Barbell Bent-Over Row
7 Sets x 5 Reps
