Beginner 5x5 routine
Two simple workouts built around five sets of five on the big barbell lifts, with weight added every session. Short, heavy and easy to track.
- Days per week
- 3
- Session length
- 45-60 min
- Level
- Beginner
- Schedule
- Mon A / Wed B / Fri A, then B / A / B the next week
Who it is for
- Complete beginners who want a few lifts, done heavy and often.
- Lifters who would rather chase barbell numbers than juggle a long exercise list.
- Anyone who wants a short, repeatable program to build a base in the first months.
The workouts
Workout A · Squat, bench, row
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 5 | 5 |
| Barbell bench press | 5 | 5 |
| Barbell row | 5 | 5 |
Workout B · Squat, press, deadlift
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 5 | 5 |
| Overhead press | 5 | 5 |
| Deadlift | 1 | 5 |
Weekly volume
Direct sets per week for each muscle that an exercise targets first. Secondary work, such as triceps during pressing, adds to this but is not counted.
| Muscle | Sets per week |
|---|---|
| Quads | 15 |
| Chest | 7.5 |
| Lats | 7.5 |
| Shoulders | 7.5 |
| Glutes | 1.5 |
| Hamstrings | 1.5 |
How to progress
- Add 2.5 kg (5 lb) to every lift each session you complete all five sets of five, and 5 kg (10 lb) to the deadlift if it feels easy.
- If you fail to finish all sets of a lift three sessions in a row, take about 10% off the bar and build back up.
- Once the weight stops climbing every session, move to weekly or fortnightly jumps and add accessory work.
Questions
Is 5x5 good for building muscle as well as strength?
For beginners, yes: heavy compound lifts with enough sets build both. Past the first months, a plan with more variety and weekly volume usually works better.
Why does the deadlift get only one set?
Deadlifts are heavy and tiring, and one top set of five is enough stimulus without wrecking your next squat.
When should I move on from 5x5?
When you stall on most lifts even after a reset, move to the full-body routine or an upper/lower split.
Run it and keep the numbers.
Log each session in Fortis, see your weekly volume and strength trends, and know whether the plan is working.
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