Program · 8 weeks
Barbell 5×5
Eight weeks of linear strength on the squat, bench, press, row and deadlift.
- 5 sessions a week
- Regular
- With Cole, an AI coach
Music: Lunch Counter by Tres Amigos
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
Three barbell days a week alternate two sessions of five sets of five, with a short mobility routine between them. When all five sets of a lift go up with good form, add 2.5 kg next time (5 kg on the deadlift). If you miss the reps three sessions in a row, drop the weight by 10% and build back up.
- For
- Lifters who want simple, steady strength on the barbell
- Kit
- Barbell, Bench, Mat, Rack
Week by week
Week 1Start light
- 5×5 A48 minAn empty bar or a weight you could lift ten times
- Hips and Spine12 min
- 5×5 B37 min
- Morning Mobility8 min
- 5×5 A48 min
Week 2Add 2.5 kg a session
- 5×5 B37 min
- Hips and Spine12 min
- 5×5 A48 min
- Morning Mobility8 min
- 5×5 B37 min
Week 3Keep adding
- 5×5 A48 min
- Hips and Spine12 min
- 5×5 B37 min
- Morning Mobility8 min
- 5×5 A48 min
Week 4Keep adding
- 5×5 B37 min
- Hips and Spine12 min
- 5×5 A48 min
- Morning Mobility8 min
- 5×5 B37 min
Week 5Grind with good form
- 5×5 A48 min
- Hips and Spine12 min
- 5×5 B37 min
- Morning Mobility8 min
- 5×5 A48 min
Week 6Grind with good form
- 5×5 B37 min
- Hips and Spine12 min
- 5×5 A48 min
- Morning Mobility8 min
- 5×5 B37 min
Week 7Hold or reset
- 5×5 A48 minMissed three in a row? Drop 10% and climb again
- Hips and Spine12 min
- 5×5 B37 min
- Morning Mobility8 min
- 5×5 A48 min
Week 8New bests
- 5×5 B37 min
- Hips and Spine12 min
- 5×5 A48 min
- Morning Mobility8 min
- 5×5 B37 min