The deadlift is one of the best exercises for the posterior chain, which consists of your spinal erectors, hamstrings, and glutes. You will be benching once or twice every week, depending on the week.
It is known as a “push” movement and helps work the opposite muscles as the barbell row (in a very basic, over-simplified sense). The bench press is one of the best exercises to work the chest muscles, but it also works the triceps, front delts, and biceps. You will be squatting 3 times every week on StrongLifts. It’s one of the best lower body exercises available and also works the back and abdominal muscles. The squat is one of the “big three” compound exercises (the other two are the bench press and deadlift). StrongsLifts 5x5 consists of five exercises: squat, bench press, deadlift, barbell row, and overhead press. The program has three training sessions per week comprised of “workout A” and “workout B.” We’ll get into the details below.
#Stronglifts 5x5 spreadsheet full#
This allows a full body workout while only doing a few exercises per training session. The program utilizes compound movements to work multiple muscles at once. This allows the novice athlete to make rapid improvements in strength and muscle growth. There is very little variation within the program in terms of exercise selection the primary purpose is to gradually increase the weight lifted each workout for all lifts. StrongLifts 5x5 is a beginner strength program based on linear periodization.