StrongLifts 5x5
Classic beginner program — 3x/week, 5 exercises, 5 sets of 5.
The concept
Stronglifts 5x5 is a linear progression program for beginners — Mehdi Hadim popularized it in 2010. Three times a week, two alternating workouts (A and B), three compounds per workout.
Workout A: Squat 5x5, Bench Press 5x5, Barbell Row 5x5. Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5.
Progression
With each workout +2.5 kg on the bar for upper-body lifts, +5 kg for squat and deadlift. Keep this up until you fail — then deload (-10%) and rebuild.
For most beginners, this will work for 3-6 months before you need a more advanced program (5/3/1, push/pull/legs).
In Vytrix
Vytrix has 5x5 as template — tap "5x5" in the program builder and the program is configured including progression rules. Strength Score follows automatically.
Sources
- Hadim, M. (2010) — StrongLifts 5x5 methodology
- Rippetoe, M. (2017) — Starting Strength: Basic Barbell Training (3rd ed.)
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