STRONG LIFTS 5X5

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

urbanbuddha on June 24, 2014

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Shoulders, Lower Back, Chest

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Thursday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	10	30
	95 lbs.	5	30
	115 lbs.	4	30
	135 lbs.	3	90
	185 lbs.	5	90
	185 lbs.	5	90
	185 lbs.	5	90
	185 lbs.	5	90
	185 lbs.	5	0
Shoulders
Standing Barbell Press	60 lbs.	5	90
	60 lbs.	5	90
	60 lbs.	5	90
	60 lbs.	5	90
	60 lbs.	5	0
Lower Back
Deadlifts	45 lbs.	10	30
	95 lbs.	5	30
	115 lbs.	4	30
	140 lbs.	5	0

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	10	30
	95 lbs.	5	30
	115 lbs.	4	30
	135 lbs.	3	90
	185 lbs.	5	90
	185 lbs.	5	90
	185 lbs.	5	90
	185 lbs.	5	90
	185 lbs.	5	0
Chest
Barbell Bench Press	45 lbs.	10	30
	65 lbs.	5	30
	85 lbs.	4	90
	95 lbs.	5	90
	95 lbs.	5	90
	95 lbs.	5	90
	95 lbs.	5	90
	95 lbs.	5	90
Back
Bent-Over Barbell Rows	45 lbs.	10	30
	95 lbs.	5	30
	115 lbs.	4	90
	130 lbs.	5	90
	130 lbs.	5	90
	130 lbs.	5	90
	130 lbs.	5	90
	130 lbs.	5	0

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