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Strength · Beginner · 3 days/week · Ongoing (3–9 months)

Beginner Linear 5×5

The time-tested starting point: two alternating full-body workouts, three days a week, adding weight every single session. Run A/B/A one week, B/A/B the next.

Classic A/B linear progression (StrongLifts-style) · original program & spreadsheets

Your Training Maxes

TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.

Log in to enter your maxes and get personalized weights.

How to Progress

  • Add 5 lb to each lift every workout (10 lb for deadlift) as long as you complete all sets.
  • Miss reps on the same weight three sessions in a row → deload that lift 10% and build back up.
  • Start light — around 50% of your max — so you have months of runway.

The Program

Workout A

Start This Day
Back Squat5×5 @ ~75% TM
Barbell Bench Press5×5 @ ~75% TM
Barbell Row5×5 @ ~75% TM

Workout B

Start This Day
Back Squat5×5 @ ~75% TM
Overhead Press5×5 @ ~75% TM
Deadlift1×5 @ ~80% TMOne heavy set — squats and rows cover your pulling volume.