5x5 Workout Program: Ultimate Strength-Training Formula

I recommend the 5x5 set or rep system for steady and consistent strength gains.

By following the core principles of this program, you can tailor your own 5x5 workout to see progress over several months.

If Bill Starr's original routine doesn't suit you, feel free to adapt the basic formula to fit your program.

Here's how:

• You'll train your entire body three times weekly, alternating between three compound motions per session, but not more than three exercises.
• Instead of a heavy, light, and medium day, you'll follow a more simple pattern. For every five sets of five repetitions, use 70–80% of your 1RM.
• Aim to add a small amount of weight (2.5 to 10 pounds) weekly. If you can't lift more, remain with the same load and try to add weight to only one or two sets.
• Isolation exercises are not prohibited. However, if you're tired or sore, don't include them. You should only do these activities (triceps extensions, biceps curls, lateral raises, and so on) if you've got the time and strength after the core program is finished.

The 5x5 requires 80% of your one rep max (1RM) in week one, then 2.5% in week two, and so on.

This approach can be followed for 8–12 weeks, but you will ultimately reach a point where you cannot achieve the 2.5% increase.

Here's the game plan: stick with the same weight for a week or two, then bump it up the next week.

This routine's got bodyweight training too, but forget the 5x5 reps on those days. You'll be using the Rate of Perceived Exertion (RPE) to track your effort, following these rules.

• Sets 1–4 will consist of as many repetitions as possible (AMRAP) exercises until you reach an RPE of 8 (two reps in reverse). Then, on the fifth set, you will do maximum reps.
• While you will do 5 sets of each activity, they will not be performed consecutively. Instead, you will alternate workouts.
• Remember that this is not a circuit exercise. That is, you are not moving from one workout to the next. You will still relax in between sets. This allows you to increase your volume for muscular growth.
• Chin-ups should be done between 4 and 12 reps, while dips should be done between 6 and 15.

Related: How the 5x5 Workout Can Benefit Over 50s

I find the 5x5 workout straightforward and effective: you follow the same routine each session, increasing the weight only after you successfully complete five reps in all five sets.

For instance, if you're bench pressing 140 pounds and your reps are 5, 5, 5, 5, and 4, keep at that weight until you consistently hit five reps across all sets.

Adding 2.5kg (5 lbs) to the bar is an excellent idea. For instance, if you get five repetitions throughout five sets with 140 pounds on the bench press, train with 145 the next time.

I often see people advocating adding 5kg (10 lbs) to the deadlift, but always be wise about the weight increase. If you're comfortably lifting 310 pounds for 5x5, try pushing to 320 pounds next week, or just bump it up to 315 if that feels too challenging.

For exercises like rows and presses, opt for smaller increments, around 1kg (2 lbs), to maintain good form.

Remember, gradual progress is crucial. Research from the National Institute of Health (NIH) indicates that both linear and daily undulating periodization (DUP) are effective for muscle growth [1].

I recommend sticking with linear programming, as according to the NIH, it is great for steady strength and muscle development [2].

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The 5x5 program has a fixed number of exercises per session, designed to focus on strength. Recovery is the key to success.

Overloading with extra exercises can lead to burnout from the intense barbell routines. It's crucial to keep workout volume in check.

The 5x5 plan does this by limiting extra workouts beyond the core 5 sets of 5 reps, often adding just 0 to 2 additional lifts per session after the day's main compound exercises.

Pick Appropriate Weights for Your 5x5 Workout

You should ease into the 5x5 workout regimen since you're just starting.

Easing into this might vary in time and magnitude depending on how you've been training so far.

In general, we advise beginning modestly and developing from there. 

For instance, if you know your 1RM on the core lifts, start at roughly 50% of your 1RM.

If your best overhead press is 220 pounds, begin training sets with about 110 pounds.

This accomplishes two goals:

• For starters, it helps you become used to routine and frequency.
• Second, it allows you to build momentum and understand your direction.

Instead of plateauing after a few weeks because you started with heavy weights, you can gradually gain more weight in a few weeks. This is excellent for morale and motivation.

A 5x5 exercise regimen concentrates on the fundamentals while removing any unnecessary stuff.

Not that this extra stuff is inherently bad, but many beginners might wind up concentrating on it too much.

You will also concentrate on the basic motions you employ in your workouts for years afterward.

It Aids in the Development of Neuromuscular Efficiency

Neuromuscular efficiency means getting more muscle to work harder. It's specific to each task but boosts other activities too. Take back squats: the more you do 'em, the better your muscles get at them.

The 5x5 program rocks for this, letting you practice moves like squats three times a week. This repetition hones your ability to use the right muscles for each squat. So, you'll see your squat game improve, even without bulking up.

The 5x5 program is built around multi-joint, compound exercises.

The major lifts in any version will include barbell squats, rows, deadlifts, cleans, and different presses.

These exercises require a great deal of full-body coordination and strengthen numerous muscle groups at the same time.

Because there are no machines or isolation exercises, your entire body will be pushed to grow stronger by fully controlling the barbell lifts by hand.

"Compound exercises with multi-joint motions involving more than one muscle group can be particularly helpful in achieving advantages from all three types of fitness: cardiovascular, flexibility, and strength."

- Pete McCall, ACE Certified Personal Trainer

It Increases Maximum Strength

Because of the short repetitions, you'll be lifting weights that are heavy compared to your present strength capacity and body size.

This intense exercise instructs your nervous system to engage each muscle fiber fully, allowing you to create more power with the same muscle fibers over time.

According to a study from the National Library of Medicine, this leads to significant gains in general strength, including 1RMs, and the capacity to easily move lesser weights because the same weight will eventually represent only a fraction of your 1RM [7].

I find the 5x5 workout plan exceptional for its simplicity and clear objectives. It's straightforward to follow, allowing for easy progress tracking without confusion.

With only three exercises per session, monitoring your improvements becomes effortless and it really saves on gym time.

You'll mainly use the squat rack, which means less waiting for equipment and minimal moving around the gym.

It Boosts Metabolism

Moving heavy loads demands a lot of energy. As a result, your metabolism must be stimulated during and after the workout to heal your muscles and eliminate the waste products of working hard.

Furthermore, maintaining added muscle demands more calories.

As a result, the 5x5 program can help you burn a significant number of calories gradually, which, according to the NIH, can help you lose or maintain body fat even if you continue to consume the same number of calories [8].