Classic 5×5 Full Body
The time-tested strength template: two alternating full-body workouts of five sets of five on the big barbell lifts, three days per week. Minimal moving parts, maximum barbell practice.
Who it's for
Lifters focused on building base strength with barbell fundamentals.
How to run it
Alternate workouts A and B across three weekly sessions (A-B-A, then B-A-B). Add weight every session for as long as your form holds.
Workout A1.5× per week
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 5 | 5 |
| Barbell Bench Press | 5 | 5 |
| Barbell Row | 5 | 5 |
Workout B1.5× per week
Open in builder| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 5 | 5 |
| Overhead Press | 5 | 5 |
| Barbell Deadlift | 1 | 5 |
Weekly muscle coverage
Weighted sets per muscle group per week, computed with our coverage engine.
True to the originals, this program has no direct calf or arm isolation. Add calf raises or curls at the end of a session if you want them.
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Origin: In the tradition of 5×5 programs dating back to Reg Park in the 1950s.