The StrongLifts 5×5 workout program consists of two workouts…

• Workout A: Squat, Bench Press, Barbell Row
• Workout B: Squat, Overhead Press, Deadlift

Do three workouts per week. Never train two days in a row or do two workouts in a day. Wait one day before doing your next workout. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Alternate workout A and B each time you train.

Workout Order

Most people train Monday, Wednesday and Friday. This gives you one recovery day between each workout, and two recovery days before your next workout on Monday. What also works is to train Tuesday, Thursday, and Saturday… or Sunday, Tuesday, and Thursday.

Start StrongLifts 5×5 by doing workout A. Go home, eat and sleep. Two days later do workout B. Another two days later do workout A.

Weight

Start light so your body can get used to Squatting, pressing and pulling three times a week. If you’ve done these exercises before, with proper form, start with 50% of your five rep max. You can enter your best lifts in the spreadsheets or the apps, and they’ll calculate your starting weights for you.

Check out the StrongLifts Website for more details.