Liftquill
5×5 strength
3 days a week2 workoutsAll levels
Heavy compound lifts, five sets of five reps. Alternate A and B and add weight when you hit every rep.
Your week
Mon5×5 A
Wed5×5 B
Fri5×5 A
Alternate the workouts, so next week starts with the one you didn’t start with this week.
5×5 A
| Exercise | Sets × reps |
|---|---|
| Squat | 5 × 5 |
| Bench press | 5 × 5 |
| Barbell row | 5 × 5 |
5×5 B
| Exercise | Sets × reps |
|---|---|
| Squat | 5 × 5 |
| Overhead press | 5 × 5 |
| Deadlift | 5 |
Run this program in Liftquill
In the app: Ready-made programs → 5×5 strength. Your weights are filled in from last time, and you get a suggestion when it’s time to add weight.
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How to progress
Start with weights you can lift with one or two reps to spare. When you complete every rep in every set, add weight next time: about 2.5 kg (5 lb) on upper body lifts and 5 kg (10 lb) on squats and deadlifts. Rest 2–3 minutes on heavy lifts and 60–90 seconds on the rest.