The Complete Beginner 5x5 Program (Handbook Book)

There’re many reasons to do a 5x5 program as a beginner. One is you learn and perfect basic movements that build a solid foundation enabling you to progress your training into a powerlifting or bodybuilding program, two different goals, the same solid foundation.
This isn't to underestimate what can be done with a 5x5; you’ll get stronger and build muscle, especially as a beginner.
There are different 5x5 workouts. The one we’re talking about today is called stronglifts, and because I train at home with dumbbells, I’ll be presenting a dumbbell alternate as well.
The program has 5 exercises broken into “A” and “B” workouts. The “A” workout has squats, bench press and a barbell row; each one of these exercises is done for five sets plus the warm-up sets.
In workout “B,” we have squats and overhead press. These are also done for 5 sets, along with one set of deadlifts. The reason is the cross-over of muscles between squats and deadlifts, making it difficult to do more sets of deads after squats. The total number of repetitions on all sets in the “A” and “B” workouts is 5. This is where a 5x5 gets its name 5 sets of 5 reps.
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In my dumbbell version, I have heel-elevated suitcase squats, dumbbell bench press and neutral grip bent over rows in the ”A” workout. For the “B,” again, the heel elevated squats, dumbbell shoulder press either in a neutral or prone grip, whatever’s more comfortable and Romanian deadlifts. An alternative squat you could use is a bench or box squat.
These exercises have been chosen because they are compound movements that work the entire body with a minimalist approach that’s perfect for a beginner. Eventually, you’ll need to advance and add exercises to address muscle balances and weaknesses.
If there’s enough interest in this video, I’ll do another one explaining how to do this.
The same number of sets are done with both the barbell and dumbbell versions, but we’ll have to manipulate the number of reps as it’s tougher to get the dumbbells in place for some lifts and home workout guys often don’t have as much weight. So, for now, let’s say 5 to 9 reps.
These workouts are done 3 times a week with at least one rest day in between, alternating “A” and ”B” workouts. Traditionally they’re done Monday, Wednesday, and Friday. But I do mine Monday, Thursday, and Saturday. So it’s easy to flex to your schedule.
Recovery plays a significant role in getting stronger and building muscle; with a 3-day-a-week plan, you get 4 off for recovery.
Rest between sets can last a minute and a half to 5 minutes. You don’t want to rest more than necessary, or the workouts get needlessly long. If the set you just finished felt relatively easy with your breathing and heart rate recovering, you should do your next set.
If you struggled on your last set, take a longer 3-minute break. But if you failed to get all 5 reps on your set or your heart rate and breathing haven’t recovered, increase your rest time to 5 minutes.
If you’re an absolute beginner and this is a beginner's guide, you’ll want to start with as light a weight as possible. If you’re doing a 5x5 with a barbell, that would be the weight of the bar, 45 lbs. This is your starting weight for squats, bench and overhead press. If you’re using dumbbells, you’ll start with 20 or 25 lbs.
This might seem light, but it goes up fast, especially with squats, which are done every workout. In 4 weeks, you’ll have increased the weight 11 times, and if you start too heavy, you can end up too sore to continue.
Deadlifts and rows start on the floor, and you want the bar to be shin height; to do this, you add plates. For bent-over rows, you’d add a 10 lb bumper plate on each side.
stronglifts.com/

[@Fitand50Formula]

Bells of Steel is a home gym equipment supplier, they have everything from the basics to commercial gym quality products www.bellsofsteel.us/#a_aid=FITAND50 If you would like help losing excess body fat and building muscle, please email me at [e-mail] for information on my personal training services. To purchase the tee shirt and shorts I’m wearing in this video or any Fit and 50 workout wear, click here, fit-and-50.creator-spring.com Check your testosterone levels from home. Just click this link trylgc.com/laurence and receive 30% off with code: LAURENCE30 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust. If you would like to purchase a set of Torrobands for yourself, here is my affiliate link so you can receive 50% off on your purchase sale.torroband.com/?affId=555B3E5D Are you in the market for a fun way to get cardio in? If you are here is my affiliate link for 30 dollars off and free shipping on a set of 2 heavy jump ropes vip.torroband.com/heavyrope/?ref=codd&affId=555B3E5D

[@Ruben901]

Will definitely take a look at these products!

[@Fitand50Formula]

Bells of Steel is an amazing company with great products.

[@imjelo]

Greetings from the Philipines. I want to start this workout but does not know where to start. What would you suggest the weights to start with for a 55 year old male weighing 60 kg?

[@Ruben901]

A lot of people want to start jumping on heavy weights. But really, starting light at first is important.

[@Fitand50Formula]

You got that right Ruben!

[@Axelcat11]

Put on a shirt

[@brianf9615]

Right you are.

[@PatrickKendrick1988]

I’ve been a moderate lifter since I graduated high school. I first started Stronglifts 5x5 in my mid-20’s about 9 years ago, starting out with 95-135 lbs on the bar for each lift… man if I could turn back time 😣 I would have started with the empty bar for each lift. No joke. I regret it immensely to this day

[@finallyfriday.]

@@PatrickKendrick1988 Darn you. I want to start heavy even tho I know that's wrong. I guess I needed a voice of experience to back me down to where I should be. Thanks, man

[@gordon3988]

I love basic and functional workouts like this…you focus on getting stronger and improving technique. I think a 5x5 back to basics is perfect for anyone regardless of their training level for part of their training in a year. You may need to add different exercises and change it up later, but this is a solid approach. Nicely done!

[@Fitand50Formula]

You can never go wrong with the fundamentals! I want to do a video addressing the weakness of this type of training to help people see how they might want to adjust their programs as they progress.

[@um52]

Great advice. Tip: Once muscle adaptation occurs/you’re a advanced lifter. After doing 5x5, lower weight on same exercise and do 5x10 for more hypertrophy.

[@davidwalsh9850]

I'm a 48yr old male. I'm 6ft2 178-183lbs depending on the day. 16months ago I was 80lbs heavier. It was diet alone that dropped 75-80lbs. The other 5ish pounds came off once I started working out. I have been working out for about 2months now. I'm still trying to figure out what will work for me. What I have been doing is learning the basics and that's why I really appreciate videos like this. Simplicity or simplification is what has made my workouts enjoyable and maintainable. I'm still learning and progressing while enjoying what I'm doing. Thank you for your time, information and encouragement.

[@Fitand50Formula]

Congratulations on your weight loss David! Keep working out my friend.

[@davidwalsh9850]

@@Fitand50Formula aiming to be strong, healthy and look cut and lean like you by the time I hit 50. I started at 30% body fat and am now down to 17-18% according to my machine. How accurate is my machine Im not sure but it started at 30% so I'm happy with my changes. The goal is 10%-14% body fat.

[@solitudessilentgroove]

Subscribed. Years ago I used the Stronglifts 5x5 app to get back in shape. It was simple and easy to get a routine going again, and while I only stuck with a strict variation of 5x5 and the app for about 6 months, I maintained lifting for 3.5 - 4 years, eventually reaching the strongest point of my life. My best and favorite was deadlift, I was doing 435 lbs for 2 sets of 10 reps (never did 1 rep max), and my bench was twice my bodyweight for 5x5 (330 lbs). Never impressive on squats though, lol, that was my weakest. But I'm now out of shape again, and this time around I'm wanting to use 5x5 to get started, but with dumbbells instead of barbells to prevent injuries, and I just found your channel. Perfect. I never noticed anything at the time, but I must have damaged my right shoulder from heavy lifting. A couple years after I stopped lifting altogether I began to get shoulder pain, and it still hurts when trying to sleep on that side. This probably happened from bench and overhead press with a barbell. A long time ago I also did crossfit religiously for about 2.5 years and was super careful not to injure myself, and never had any noticeable injuries (many other people did injure themselves in crossfit). For several reasons I became disillusioned with crossfit and stopped working out for about 1.5 years before finding 5x5, and then getting super strong with my own programing mixing hypertrophy with powerlifting (some call it 'powerbuilding'). So, while I was very careful to be mindful and not injure myself while lifting, somehow years later, after prolonged inactivity, I developed a shoulder problem. It's hard to say exactly what caused it, maybe it was all the farmers walks, kipping pull ups in crossfit, olympic lifts, muscle ups, dips, obsessive chin ups, deadlifting, rowing machine, mountain biking, etc... who knows.., but imo, it was probably the bench press that did the most damage. Dumbells are safer, and for an old guy like myself who isn't competing, that's probably the smart decision.

[@adidicea]

I love this program, it's so simple to remember all the exercises and weights, that I don't need my phone in the gym. I feel the whole body involvement. It's great for my level now. I hope that I can be consistent in attending the gym.

[@Fitand50Formula]

Over all it’s a simple program. I like having my phone to use the calculator to figure out my warm up set weights and track my last work results. So I have it handy to review next workout

[@jackcarraway4707]

I was first introduced to Stronglifts and Madcow about a decade ago. I struggled with consistency at times, but I eventually reached a 405 lbs squat, 260 lbs bench and 370 lbs deadlift thanks to those programs.

[@Fitand50Formula]

Nice!

[@Frennemydistinction]

Surprised your squat was more than your DL at that level.

[@mosulmedic7048]

This is likely the best introductory workout video online. Thank you

[@phillyboy1813]

I’m 69 years old and have always worked out to stay fit. I work out 4 days…Mon and Thur I do arms and shoulders and squats, Tue and Fri I do chest and back and more squats. I vary the exercises so as to not get bored. I just started 5x5’s and got to add deadlifts to see what that will do. I also do Ketovore so I’m feeling really good. My only weak spot is my stomach…I had emergency surgery 2 yrs ago and have not been able to get my stomach flat again, no six pack, just flat and firm is all I want back.

[@FourOfClubs]

I did this program years ago. One thing that happened is that my ass wouldn't stop growing. It grew so much it was ridiculous. None of my jeans would fit anymore, except for the skinny ones made of elastic fabric that cling to your body, so I went everywhere parading that ass. I also gained a lot of strength. 10/10 program.

[@HaughtKarl-jx9vr]

Haha, I had the same problem! Squatting 3x/week will do that!

[@youdontknowme5969]

I used to follow this about 5 years ago. I peaked at 175 squats and 195 deads. Overall lanky build (or used to be). A knee injury (unrelated to working out) gave me chronic patellar tendonitis, I couldn't squat even an empty 45-lb bar anymore without sharp knee pain, it discouraged me from continuing period, and I threw it all away... Now, at 53, I'm grossly sedentary (especially after being "grounded" after the covid lockdowns -- I used to be like a travelling technician/installer -- but working from home since [and I still hate it]). I'm easily 30 (maybe 50) pounds overweight, any simple activity winds me (housework, hauling in groceries, ... I was winded even after just pulling some dandelion flower heads from the lawn for like 5 minutes just earlier today). That was my "dude, time to get a grip" moment. I'm just ready to start all over. I wonder if I might have to ease back into the regimin -- I highly doubt I could manage 5 sets of an empty bar to start. Maybe just one set on each exercise on the first week, 2 sets the next, etc, then go from there? About my knee, I wonder about wearing a compression sleeve/wrap and doung box squats would help. Or I could just stop sitting on my fat hiney wondering about it and actually just get back on the weights again and just see.

[@Fitand50Formula]

Something is always better than nothing, my friend. Keep it light and find ways to progress your workouts. You can start with only one set for the first workout or even a week, then add in another set. Before you know it, you’ll be up to 5 sets on each exercise.

[@fullshred7595]

Are you kidding!?!?! Get your fuckin ass back in the gym and START MAKING THEM GAINZZZZZZZZ!!!!

[@thehatefull1761]

This routine is all I do with the exception of rows I do pull ups instead. Nonetheless this routine is a beast you get stronger and pack on muscle I don't need any other routine. The supplements I take are creatine, fenugreek, whey, a multivitamin, and bucked up pre-work out. Drink water eat meat and get sleep. You will be a beast.

[@x-techgaming]

Nice video. Clean, clear, and simple. ☑

[@Clowningabout001]

Started lifting again after years and years off, started last week! First squat session, and my legs were bucklet for about 4 days after 😵‍💫....... less weigh this week i recon and progress them into it 😅

[@syedabdulsalamshah8839]

Solute with both hands, from quetta pakistan.

[@buboymatoguina3560]

bro, thank you so much

[@bandanabanana3162]

I love your videos and enthusiasm! Keep it up cause some of us really need it to be encouraged.

[@Fitand50Formula]

Thanks, man! Keep working out while having fun.

[@johnpaulnapiri458]

Good quality content

[@buddylove3640]

Thank you. We are learning so much Keep them coming!!!

[@martinpallmann]

Thank you so much for this concise and informative introduction to 5x5. I‘m training with that at home for 1 month now and I‘m curious how I will develop my strength. 45 years old male btw.

[@Fitand50Formula]

Slow and steady is how you’ll develop strength. You just have to keep at it and be patient, and you will get stronger.

[@jeffreybabino8161]

Wow that's great I would like to try this workout with dumbbells thanks

[@Fitand50Formula]

I’ve been doing a dumbbell version for a couple months now it’s intense but I’ve been enjoying it.

[@DORITOSTHEGREATANDPOWERFUL]

Thank you for this!

[@Fitand50Formula]

I’m glad you enjoyed it!

[@AndyL940]

😱 woopa . Every gym channel I watch seems so complicated. I just want to go to the gym for 45 minutes 3 times a week without a 100 page folder and workout. Maybe I. Cannot

[@Fitand50Formula]

Woopa!! I tried to Break this down a basic as possible. Which part needs more simplification?

[@nathanmeyer6743]

Great video. More like this 👍

[@Fitand50Formula]

Thanks, Nathan glad you enjoyed it!

[@warrioroflight3489]

Thank you very much you are inspiration for older people that nothing is impossible despite the age

[@Fitand50Formula]

Ageing isn’t what we once thought it was! Keep working out my friend

[@warrioroflight3489]

@@Fitand50Formula yes true thank you for all your hard work and dedication 🙏

[@davidjones6470]

Excellent as always sir 💪

[@Fitand50Formula]

Thanks David!!

[@blainejonesii4175]

Love to see the follow up video you mentioned.

[@Fitand50Formula]

It's early but so far there looks to be interest. Thank you for letting me know your thoughts.

[@jamesgilmartin8485]

😭 Monday to Friday with a child running around. I wish i could use both Saturday and Sunday back to back for this and fit the other in mid week.

[@jeffreybabino8161]

Excellent job on the video thanks 💪

[@Fitand50Formula]

Glad you enjoyed it!

[@DAdam-fo1md]

Thank you! 👏

[@Fitand50Formula]

Glad you found it helpful

[@GlennMarshallnz]

Awesome video Lawrence. Personally I prefer pull ups and chin ups instead of bent over row as it triggers more muscle activation in the upper body.

[@Fitand50Formula]

It would be good to look at alternative exercises we could use in a 5x5. It's advantageous to have both a vertical (pull up) and a horizontal pull (row) in a program which is why it's important to add or switch exercises during different training blocks.

[@likearollingstone007]

I surely would like to see a follow up video. Good job 👍

[@Fitand50Formula]

We’ll have to see how this video does. So far it looks promising!

[@mr.speyside5240]

It should be called 5x5x5 5 exercises, 5 sets, 5 reps

[@chrism.1749]

Starting light might sound silly to some until their forearms are the first muscle to fail in a deadlift

[@adidicea]

Thanks!

[@Fitand50Formula]

Thank you for the super thanks!!!

[@smilsmff]

I f iwas to get 5 on my 5th set and only got 3 then again 6th set do 3 reps or added #5 for 2 gor the 6th and 7th

[@fullchargefightgear]

I started eating better about two weeks ago, mostly more fresh fruits and veggies, more complex carbs and less simple carbs. I haven't quite dialed in my macros but I'm getting there. What do you think would be a good stack for a guy in my situation, age and time away from training? I'll be doing fasted cardio 7 days a week (with BCAA's 5:1:1). I'm also doing the 5x5 stronglifts program. My stack consists of creatine monohydrate (loading phase now) a good whey protein with 28g of protein per 30g scoop of whey powder pre &post lift days, L-Carnatine, L-Glutamine, (carnatine and glutamine post workout only with 40g of fast digesting carbs ) omega-3 fatty acids, D3 supplement and a good super multi vitamin. I would like to know what your thoughts are on my nutrition, workout and supplement regiment. thanks a billie

[@Fitand50Formula]

I’m not much of a supplement guy I prefer to get my nutrition through food. I take creatine and a whey isolate protein on days when I protein consumption is low. After that I don’t recommend too much. Vitamin D is a good one if you don’t go outdoors much. And a fish oil supplement if you are short on your omega 3 fatty acids.

[@dwaynecunningham2164]

First in class today. Great lesson as always! Is it better to squat barefoot?

[@Fitand50Formula]

Probably not Dwayne, I’ve always worked out barefoot when I’m at home, but squat shoes should provide better support.

[@dwaynecunningham2164]

@@Fitand50Formula Thanks!

[@dejankoncan6271]

Great video as always. 1 question thou. I have seen some studies, where they compaired 3x5 and 5x5 workout with same exercises as described in this video. What do you think about 3x5? Are there same results at the end? Thanks.

[@Jason-vx2rt]

So...when does the Woopa!! shirt come to the Fit and 50 store?

[@Fitand50Formula]

Lol I hadn’t thought about it, but I could see it happening for sure! Thank you for watch to the end.

[@fullchargefightgear]

Hi I am 54 and I need to get back to the gym after over 10 years of not following a regular fitness program. I would like to follow this plan as I consider myself to be a beginner at this point. Do you have a pdf that I can purchase? Please get back to me as I intend to start exercising again this week. thank you!

[@Fitand50Formula]

Here is the stronglifts website and they have a free spreadsheet you can download stronglifts.com/spreadsheet/stronglifts-5x5/

[@fullchargefightgear]

@@Fitand50Formula got it! Thanks a hundred billie

[@fullchargefightgear]

@@Fitand50Formula just one question to clarify...should I perform all 5 sets before moving on to the next exercise OR 1 set squat/1 set bench/1 set rows and then repeat x 5? Like a mini circuit, do you know what I mean? I think the first option sounds more practical. But just for curiosity would there be any benefit to doing it the second way?

[@hunterbates9539]

I’ve been doing SL 5x5 3-4x a week at home to avoid the gym crowd but looking to switch to doing SL 2x a week at home such as F/Sat and hit the gym M/W…does anyone have any workout routines I can do in the gym that DOES NOT USE the squat rack but geared towards upper body to help transition to my SL workout?

[@wittvonwitt4403]

How long do you feel one should do Stronglifts before adding to it? I'm 43 and have been lifting pretty regularly for 2 years. Getting back after a little break and wanted to go back to basics and rebuild the foundation

[@Fitand50Formula]

I would stick to the basic lifts for the first couple of months.

[@elftower907]

Why do I feel like Dumbbells suit my body more

[@Fitand50Formula]

One of the reasons for me, at least, is that I can adjust my hand positioning to what is most comfortable.

[@beardpapa1011]

Unfortunately I have low ceilings in my basement gym. Would I lose a lot if I were to replace the overhead press with seated dumbbell shoulder presses? Thank you.

[@Fitand50Formula]

It's not as full body, but if that is your only option then go for it.

[@michaelkulman7095]

Kneeling landmine press?

[@cubmiester9730]

Hi, great video. Can I do leg press rather than squats? Had kneed operations from rugby and find them more comfortable, thanks.

[@Fitand50Formula]

You could, another movement to consider is a box squat. When performing it you sit back on a box as you go down. This creates more hip hinge and takes stress off the knees.

[@cubmiester9730]

@@Fitand50Formula Okay will try that. Thanks.

[@kingjudah1371]

So is it 2 warm up sets and 3 working sets? Or 2 warm up sets and 5 working sets??

[@Fitand50Formula]

It’s 5 working sets. The number of warm-up sets depends on how heavy you lift; I typically do 3 or 4.

[@sierracebrian]

great vid, now, where do we get that workbook?

[@Fitand50Formula]

This video is to be a guide, but if there is enough interest, we could turn it into a whole series and, who knows, maybe a book at the end.

[@grandadmiralthrawn66]

Would you recommend this to an intermediate lifter that has plateaued on SBD?

[@Fitand50Formula]

There are a few things you could try: increase your rest time, or if your rest times have already gotten quite long, start slowly decreasing your rest times but lifting the same weight and number of reps. That is progress. Try switching from linear progression to double progression and begin working within a rep range of, say, 5 to 10 reps and make it a goal to try to add one rep to one set of each exercise every workout until you can do 10 reps on all sets, and then increase the weight.

[@codexperience7951]

hi wanna ask, if its okay to increase reps than weight of the plates?

[@Fitand50Formula]

When I do my dumbbell version of a 5X5, I work between 5 to 10 reps, and once I hit 10 repetitions, I increase the weight.

[@abaeisaable]

does this program suitable for obese people?

[@Fitand50Formula]

As long as you can do the movements and maintain good form.

[@lorineely6921]

Is 5x5 good for women?

[@Fitand50Formula]

It works for women too.

[@edburgess2550]

Great video as always. 1 question: after deloading on a dumbbell lift and increasing up to 9 reps do you mean going from 5x5 up to 5x9?

[@Fitand50Formula]

Yes, adding one rep at a time. The more I’ve been doing the program, the better I think it would be to add one more rep to one set each workout. So, for example, 5x6, then the next session goes 7,6,6,6,6 and the next 7,7,6,6,6 and so on.

[@knightveg]

no way is a 5x5 Program a beginner's programme, is a programme for beginners to advanced lift it was one of the first mass building programmes for bodybuilding, s just the internet generation just think it's a beginner's programme to learn how to do compound exercises

[@dul22]

5 to 9 reps... it's not 5x5 anymore

[@georgevan2606]

Respectfully, I don't think bench press is a functional movement

[@Fitand50Formula]

I think many people feel this way, and that's okay. Here is my reasoning as to why it is functional. You’re pushing away from your body, which you do in day-to-day life, and your hands aren’t in a fixed plane of motion. You have to stabilize your arms as you push the weight outward, even more so if you’re doing a dumbbell press. With a push-up, your hands are in a fixed position, but you have to stabilize your body while it is in motion, a very related movement that I think everyone would agree is a functional. Each requires stability, and both will improve your ability to push.

[@RaveyDavey]

I’m not convinced 5x5 is a great workout for most over 50s who either have joint problems or get them easily.

[@Fitand50Formula]

This is a good point. I want to do another video talking about the potential drawbacks of a 5x5. It does help if you start light and slowly work your way up, but adding in double progression would allow people with joint issues to continue progressing without lifting heavier each week. More flexibility in exercise selection would be another area to look at.

[@tjc525]

I tried it in my 40s and got bulky inflexible and joint pain

[@positivelynegative9149]

This guy talks like someone in a low-budget infomercial. I tried to ignore it, because he may still know what he's talking about, but that voice and cadence just makes it seem like he's a snake oil salesman. I gave up at 1.5 minutes. 👎

[@carolineoldridge3237]

Good morning, my husband would like to know where he can get the handbook please 😊

[@Fitand50Formula]

This video is supposed to be the guide. In addition to the information in the video, what else would you like to see in a 5x5 handbook?

[@lorineely6921]

I’m going to screenshot the steps but I only have dumbbells so I have to watch again take notes. Beginner here!

[@gummansgubbe6225]

I have been following a program by madcow that is similar to this. Get those fractional plates! You don´t want anything that wobbles on your barbell.

[@Fitand50Formula]

Yes, as you advance, those lightweight plates make all the difference.

[@jimmlygoodness]

Great info as usual, Lawrence. Thank you!