5x5 Strength workout split
Two alternating barbell workouts of five sets of five, three days a week.
- Training days3 per week
- LevelBeginner
- Best forRaw strength on the big barbell lifts
- Cycle length14 days
Classic 5x5 programs alternate two short workouts built on the squat, bench press, overhead press, barbell row and deadlift. You add a little weight every session for as long as you can.
It is one of the fastest ways for a beginner to get strong. Once linear progress stalls, move to Upper / Lower or PHUL.
Example week
MonWorkout A
TueRest day
WedWorkout B
ThuRest day
FriWorkout A
SatRest day
SunRest day
PushPullLegs / lowerUpperFull bodyConditioningRest
The workouts
Rest 2-3 minutes between heavy compound sets and 60-90 seconds on isolation work. Leave 1-3 reps in reserve on most sets, and add weight or reps over time.
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 5 | 5 |
| Barbell bench press | 5 | 5 |
| Barbell row | 5 | 5 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 5 | 5 |
| Overhead press | 5 | 5 |
| Deadlift | 1 | 5 |
Pros and cons
Pros
- Simple and measurable
- Fast strength gains for beginners
- Short sessions
Cons
- Little direct arm or shoulder isolation
- Progress stalls after a few months
What happens if you miss a day?
In the Repshift tracker, a missed session moves to the next day and the rest of the 14-day cycle follows. Nothing is lost; your week simply extends by a day.