This simple, total body workout will help you build muscle, gain strength, drop fat and get you ripped!!
5×5 Stronglifts concentrates on 5 compound exercises split across 2 workout routines – Workout A and Workout B. You alternate between these two workouts, only training 3 times per week and having at least one rest day between each workout to allow your muscles to recover.
Workout A – Squat, Bench Press, Barbell Row
Workout B – Squat, Overhead Press, Deadlift (1×5)
Conduct 5 sets of 5 reps (25 reps in total) for each exercise. Apart from Deadlifts where you just do 1 set of 5 reps. Rest for 60-90 seconds between each set to allow your muscles to recover.
Start with relatively light weights and lift with proper form. If you’re new to lifting it might be worth booking a session with a personal trainer to teach you the correct technique.
Each workout add 2.5kg to each exercise. So if you Squat 50kg on your first workout increase that to 52.5kg in your second workout. This triggers your body to gain strength and muscle to lift heavier.
Keep a lifting diary so you can track your progression. If the weights become too heavy give yourself a longer break between sets and make sure you have a gym buddy to spot you. It’s usually best to eat a couple of hours before and make sure you are fully hydrated to achieve peak performance.
After a month you should have increased your Squat by 30kg, Press by 15kg and Deadlift by 30kg.
If you want to do a bit extra you can add in some light cardio at the end of each workout. Or to give your guns a boost alternate between Bicep Curls and Tricep Dips after each workout.
To reduce the risk of injury and muscle soreness it is important to warm up and cool down. You can do some light cardio to warm up, then do a few sets with light weights to wake your muscles up. Same goes for cooling down and you might want to add in some stretches.
Finally, make sure you consume plenty of protein to fuel your muscle growth. Reward yourself with a protein shake within 30 minutes of completing your workout.