Strength program · Beginner

Starting Strength 5×5

3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.

Sessions / week: 3
Weeks: 12
Exercises: 10

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Workout A

Squat, bench, deadlift

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	5 × 5	Legs
Barbell Bench Press	5 × 5	Chest
Barbell Deadlift	1 × 5	Back
Dumbbell Lateral Raise	2 × 12-15	Shoulders
Barbell Lying Triceps Extension	2 × 10-12	Triceps
Barbell Curl	2 × 10-12	Biceps

Workout B

Squat, overhead press, row

Exercise	Sets × reps	Muscle
Barbell High Bar Squat	5 × 5	Legs
Barbell Seated Overhead Press	5 × 5	Shoulders
Barbell Bent Over Row	5 × 5	Back
Pull-Ups	2 × 8-10	Back
Barbell Curl	2 × 10-12	Biceps
Barbell Standing Calf Raises	3 × 15-20	Calves

Need numbers to start from? Use the 1RM calculator or load the bar with the plate calculator.

Frequently asked questions

How many days a week is Starting Strength 5×5?

Starting Strength 5×5 is 3 sessions per week, rotating through 2 different workouts, run for 12 weeks.

Is Starting Strength 5×5 good for beginners?

Yes. Starting Strength 5×5 is rated beginner in RepEight and sticks to a manageable number of exercises per session.

How do I track Starting Strength 5×5?

Open Starting Strength 5×5 in RepEight's program library and start it. Each session loads into the tracker with your previous weights filled in, and personal records are detected automatically.