StrongLifts 5×5 without the math.

What is StrongLifts 5×5?

StrongLifts 5×5 is the go-to beginner barbell program: two alternating full-body workouts built from the squat, bench press, barbell row, overhead press, and deadlift, doing five sets of five and adding a little weight every single session.

LiftLab tracks which workout is next, applies the weight increase for you, rounds to the plates you own, and steps in with a deload when a lift stalls — so you just show up and lift.

How LiftLab runs StrongLifts 5×5

• Automatic weight increase every session
• A / B workout alternation tracked for you
• Plate-rounded to your available plates
• Built-in rest timer (the 5×5 rests are long — it matters)
• Automatic deload when a lift stalls

Who it's for

Beginners in their first months of barbell training who want the simplest path to consistent strength gains.

How to get StrongLifts 5×5 in LiftLab

1. Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
2. Open the Programs tab and browse the catalogThe online program library lives inside the app.
3. Download the StrongLifts 5×5 planIt's added to your app as a fully editable copy.
4. Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
5. TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.

StrongLifts 5×5 FAQ

Core tracking and program building are free without an account. Optional Premium adds cloud sync, progress photos, reports and longer progress views. Compare free and Premium.