What 5×5 actually is
If you are still learning to walk into the building, start with week one and full body first. Jumping on a 5×5 with a rounded back deadlift is how people “try strength” once.
The A/B template
Train three days with a rest day between (e.g. Mon / Wed / Fri).
Day A: squat 5×5 · bench 5×5 · barbell row 5×5
Day B: squat 5×5 · overhead press 5×5 · deadlift 1×5 (yes, one hard set of five)
Squat every session. That is the point. If the only squat rack is busy, wait, or use a goblet / safety-bar / hack squat as a temporary stand-in — then get back on the bar when you can. Etiquette for racks still applies.
Starting loads (be boring)
First week: weights you could probably do for 8. Ego loading on day one is how 5×5 dies on day four. Add 2.5kg to the bar (1.25kg plates a side — buy a pair; UK gyms often hide them) when you hit 5×5 with decent form.
Deadlift jumps can be 5kg if 2.5kg feels silly, but stop chasing gym-record theatre.
Stalls and deloads
When you miss reps on a lift three sessions in a row, take 10% off that lift and build back. That is a deload, not a moral event. If everything is stalling, check calories — you cannot add 2.5kg forever in a steep deficit — and recovery.
Form check: compound lifts. Film side-on. If your squat turns into a good-morning, you went too heavy.
Accessory work (keep it small)
After the main lifts you may add one or two extras: pull-ups, back extensions, or a short core movement. You may not add a 40-minute arm circuit. The programme is already long when you include rest.
Who should not run this
- People who cannot squat without pain (get that addressed; do not “push through” a joint)
- Anyone who only trains twice a week — use full body on those two days
- Lifters chasing a pump for a photoshoot next Saturday
How long
8–20 weeks is a normal first block. Then either restart with slightly conservative loads or move volume into PPL if you want more hypertrophy.
Related: Workouts · Progressive overload · Find a PT if you want a form check from a Level 3, not a comment section.