A 5x5 strength training program is a well-known method for building strength and muscle mass, focusing on compound lifts. The basic structure involves performing five sets of five repetitions for each exercise. Here is a scientifically backed 5x5 full-body strength training program: Program Overview Frequency: 3 times per week (e.g., Monday, Wednesday, Friday) Primary Focus: Compound lifts Progression: Add weight each session if all reps are completed with good form. Weight Increase: Add 2.5-5 lbs (1.25-2.5 kg) to each lift each week if you complete all sets and reps. Rest: Take 2-3 minutes rest between sets to ensure full recovery. Compound Lifts Squat Bench Press Deadlift Overhead Press Barbell Row Weekly Schedule Day 1 (Monday) Squat: 5x5 Bench Press: 5x5 Barbell Row: 5x5 Day 2 (Wednesday) Choose an Olympic Lift: 5x5 Overhead Press: 5x5 Deadlift: 2x5 (Due to the intense nature of deadlifts, you only need one-three heavy set) Day 3 (Friday) Squat: 5x5 Bench Press: 5x5 Barbell Row: 5x5 Arms 5x5 (both biceps/triceps) Stay Strong Together, MICHAEL WOOD, CSCS Jefit