Full-body 5×5
Two alternating workouts, five sets of five reps, more weight every session. Squats in every workout; deadlifts as a single set of five. Three training days per week, A-B-A then B-A-B — a two-week cycle that repeats as long as the weight keeps going up.
- Level
- Beginner
- Goal
- Strength
- Days per week
- 3
- Cycle
- 2 weeks (A-B-A, B-A-B)
- Session length
- about 50 min
The two workouts
| Workout | Exercises |
|---|---|
| Workout A | Squat 5×5 · Bench press 5×5 · Barbell row 5×5 |
| Workout B | Squat 5×5 · Overhead press 5×5 · Deadlift 1×5 |
| Rest between sets | 3 min (deadlift 4 min) |
Progression
Linear: +2.5 kg every workout, deadlift +5 kg. After three failed attempts in a row on a lift, that lift deloads by 10 %. Kadence applies the increments and the deload automatically.
After the method published as StrongLifts 5×5 — Source
Full-body 5×5 in Kadence
Enter your maxes once; Kadence calculates every set of every session, shows "today" with warm-ups and working sets, logs each set with one tap and applies the progression — including deloads — for you. Substitutions are built in for every main lift.
Strength log and programs in detail →