5×5 Strength Training | Stronglift Workout

Often, we look at keeping repetitions low for strength to enable our bodies to reduce levels of fatigue. Using compound exercises such as a deadlift, squat, bench press or chin up, the low reps will ensure you can maintain a heavy weight while keeping safe form and tension on the muscle.

Strength training done efficiently will most definitely increase muscle mass as well as improve the body’s day to day function.

The way in which we create progression when strength training with a 5x5 program is not by getting the ‘most pumped’, or by leaving the gym with muscles so fatigued you can hardly move, it is in fact about being able to add weight to each lift over a 6 week period of training.

Each workout starts with the major lift, and following on from here should be exercises that compliments that particular movement. Such as, Back Squat can be followed by Barbell Front Front Elevated Split Squat, followed by High Foot Positioned Leg Press.

Training frequency should be 2 days on 1 day off, 2 days on 2 days off. Therefore, focusing on improving the following lifts:

Day 1: Back Squat

Day 2: Bench Press

Day 3: Rest

Day 4: Deadlift

Day 5: Chin Up

Day 6: Rest

Day 7: Rest

On your rest days, I would advise increasing calorie intake from carbohydrate sources while maintaining a high protein diet. This will be ideal for allowing for replenishment and muscle fibre recovery.

Whey ProteinLean muscle