Originally Posted by trexlee001

PART 2....

The weight training part of this program is to be conducted 3 days per week alternating workout A&B on non-consecutive days. For example:

Week One
•Day 1 - Workout A
•Day 2 – 20 min HIIT cardio
•Day 3 - Workout B
•Day 4 – 20 min HIIT cardio
•Day 5 - Workout A
•Days 6 & 7 – Rest (or you can do 1 HIIT cardio session)

It’s important that you give your body at least one rest day a week. If you’re a real go getter you can do what’s called “active rest” which is essentially going for a walk on a trail with your family or playing a game of hoops with your kids or taking the dogs for a walk.. low strenuous activity that has movement.

Week Two
•Day 1 - Workout B
•Day 2 – 20 min HIIT
•Day 3 - Workout A
•Day 4 – 20 min HIIT
•Day 5 - Workout B
•Days 6 & 7 – Rest – Rest (or you can do 1 HIIT cardio session)

Week 3 (repeat week one)
Week 4 (repeat week Two) and so on and so fourth..

I know I am calling this a 5X5 program but I’m thinking that given the physical level of most people just getting started, age, prior exercise experience and the calorie restriction of the sleeve I’m going to actually call for 3x5 for main lifts and 2x8 for accessory lifts during this first one month introduction phase. So all main lifts will have 3 sets of 5 reps and accessory lifts will have 2 sets of 8 reps.. Pretty simple? Good!

Here's how it works..

5×5 means five sets of five reps with the same weight. This excludes your lighter warmup sets. 1×5 is one heavy set of five reps, after you’ve warmed up, and applies to Deadlift only (Squatting 3x/week will get you stronger for Deadlifts because it works similar muscles. No need for more sets).

Your goal isn’t to get pumped or sore (although that’s possible once the weights get heavy). Your goal is to increase the weight each workout. If you get five reps on each set, add 2.5kg/5lb next time you do that exercise (so 1.25kg/2.5lb on each side of the bar). If you get 1×5 on Deadlifts, add 5kg/10lb next time. Don’t start too heavy or you’ll get sore legs and feel like skipping workouts in week one.

Start light to let your body get used to Squatting three times a week. Remember you’re adding 2.5kg/5lb per workout or 30kg/60lb per month on Squats. The weight will increase fast. No need to start too heavy. If you’ve done free weight exercises like Squat, Bench and Deadlift before, with proper form, start with 50% of your five rep max. If you’ve never used free weights, haven’t lifted in years, or you have no idea what a five rep max means, start with these weights: Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar. Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side. Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.

You start heavier on Deadlifts and Barbell Rows because you can’t do these exercises with proper form holding an empty bar in the air. Each rep must start with the weight on the floor.


(Read more: StrongLifts 5x5: A Simple Workout To Get Stronger)

Workout A
(PHASE 1) NOTE: Be sure to Warm up with some light weight atleast 1-2 sets before actually starting your 3 working sets

Squats 3X5

Bench Press 3X5

Bent Over Row 3X5

Barbell Shrugs 2X8 (you can use dumbbells in phase one but they don’t work as well as barbells).. also DO NOT roll your shoulders!! Weight should be brought up like your trying to touch your delts to your ears hold at the top for 1 full second and then lower)

Tricep Extensions 2X8

Straight Bar or EZ curl bar Bicep Curls 2X8

Hyperextensions (body weight only for phase one) 2X10

AB Crunches 2x10


Workout B NOTE: Be sure to Warm up with some light weight atleast 1-2 sets before actually starting your 3 working sets


Deadlift 1X5 (Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess around you will get hurt. So don't be the tough guy who wants to do 5x5 deadlifts, because you will fail miserably)

Standing Military Overhead Barbell Press 3X5

Bent Over Row (10% lighter than Workout A) 3X5

Close Grip Bench Press 2X8

Straight Bar or seated preacher Curls 2X8

AB Crunches 2X10

When you reach Phase Two Main lifts will be 5X5 and Accessory lifts will be 3X8

your first month of 3X5 will look like the attached picture for all Main Compound lifts except all exercises are 3X5