StrongLifts 5x5

Created by MightyWolfeagle

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2 Workouts / 9 Exercises

12% Cardio / 88% Strength Training

Workout Program Description

"StrongLifts 5×5 is a strength training program that will help you to build muscle, lose fat, get stronger and learn correct exercise technique so you avoid injuries. And it does all of this using only 3 workouts per week of 45 mins each." -- From

Prior to starting this program it's strongly recommended that you read the free StrongLifts eBook at Many of the questions you may have concerning this workout are answered on the website.


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Squats - Barbell
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...

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Bench Press - Barbell, Flat
5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps
Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...

Small Inverted Row
Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g...

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Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

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Crunch - Reverse
Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower...


What People are Saying


Adding this routine to ipod?

Anybody know how I can add this routine to my ipod? I've subscribed to it, but it's not showing up anywhere on the app, that I can see.

Created over 5 years ago by heyadamsmith


This program was updated

Inverted Row was replaced by Barbell Rows

Created over 5 years ago by failproof