Strength A ≈ 35 min
Three compound lifts, five sets each. The weight climbs slowly; technique beats the number.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
5 × 5 | 105 s |
| Bench press Barbell |
5 × 5 | 105 s |
| Barbell row Barbell |
5 × 5 | 105 s |
Strength 5×5, 3 days
5×5 strength program
The classic linear scheme: five sets of five on the big lifts, three sessions a week, alternating A and B days. You add weight every session for as long as you can.
Workouts a week
3
One session
≈ 25–35 min
Best for
Anyone chasing strength
Equipment
Barbell
The week
Mon
Strength A
Tue
rest
Wed
Strength B
Thu
rest
Fri
Strength A
Sat
rest
Sun
rest
Workouts
Strength B ≈ 25 min
The second strength day: overhead press and one heavy set of deadlifts.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back squat Barbell |
5 × 5 | 105 s |
| Overhead press Barbell |
5 × 5 | 105 s |
| Deadlift Barbell |
1 × 5 | 150 s |
Weekly sets per muscle group
A synergist counts as half a set, and a set is counted once per muscle group — the same way the log’s stats count it.
not trained·lessmore
Who it’s for
Lifters who want a bigger squat, bench and deadlift and don’t mind simple, repetitive work. There is almost no isolation, so arms and shoulders grow slower than on a split.
How to progress
Every exercise has a rep range. Until you hit the top of it in all sets, add a rep; once you do, add a small step of weight and drop back to the bottom of the range. That’s double progression, and the log suggests it for you.
Progression here is linear, not double: add 2.5 kg (5 lb) to the squat and row every session and less to the presses. Missed 5×5 two sessions in a row? Drop the weight by 10% and build back up.
Run this program in the log
This plan is already in the log among the ready-made ones and takes one tap to start. From there GymAssist remembers your last session, tells you when to add weight and shows load and recovery on a muscle map. In the browser and in Telegram, nothing to install.
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