A/B Schedule at a Glance
See whether your next session is Workout A or Workout B without rebuilding the weekly rotation.
Simple Barbell Strength
Build Strength with StrongLifts 5x5.
Keep the classic 3-day A/B routine organized. IronFlow shows the next workout and keeps every set easy to log.
Days / week
3
Weeks
2
Level
Beginner
Focus
Strength
Fit check
Is StrongLifts 5x5 right for you?
A Beginner Strength plan for 3 training days per week. Confirm the schedule and equipment below before starting.
Who it is for
Lifters at Beginner level who want a Strength plan and can train 3 days per week.
Choose another program if
Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell.
Program at a glance
A free 3-day novice barbell progression with alternating A/B sessions and simple load increases.
Max lifts
SquatBench PressBarbell RowOverhead PressDeadlift
Equipment
Barbell
What you are committing to
Days / week
3 training days each week
Weeks
2 programmed weeks
Sample week
Week 1
Program shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored template
Program length
Each block represents one programmed week
2
weeks
Week 1
Week 2
What is StrongLifts 5x5?
StrongLifts 5x5 is a beginner barbell program built around five sets of five on the main lifts, alternating two full-body workouts across three training days.
Why IronFlow for StrongLifts?
Simple Weight Tracking
Keep the next target load beside the work you actually completed as your linear progression moves forward.
Fast Set Logging
Log the repeated 5x5 work quickly and leave the spreadsheet friction outside the gym.
Compare
Compare this program with nearby alternatives
If you are deciding between similar templates, these head-to-head pages frame the main tradeoffs before you commit.
Comparison guide
StrongLifts 5x5 vs Basic Beginner
Compare StrongLifts 5x5 and the r/Fitness Basic Beginner program on schedule, exercise selection, progression, and who each beginner strength plan fits best.
Comparison guide
StrongLifts 5x5 vs GZCLP
Compare StrongLifts 5x5 and GZCLP on progression style, training tiers, weekly structure, and which beginner strength program to choose.
Relevant alternatives
Compare the closest fits
These plans share some of this program's schedule, goal, experience, or equipment profile.
More tools
Explore the other training tools
Day-by-day schedule
Every exercise below comes from the importable template currently stored in the app.
Day 1
Workout A
3 exercises
Squat
5 x 5
5x5 straight sets.
Bench Press
5 x 5
5x5 straight sets.
Barbell Row
5 x 5
5x5 straight sets.
Day 2
Workout B
3 exercises
Squat
5 x 5
5x5 straight sets.
Overhead Press
5 x 5
5x5 straight sets.
Deadlift
1 x 5
1x5 after the squat and press work.
Day 3
Workout A
3 exercises
Squat
5 x 5
5x5 straight sets.
Bench Press
5 x 5
5x5 straight sets.
Barbell Row
5 x 5
5x5 straight sets.
Progression contract
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source program's success criteria to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored program guidance; review it before advancing.
Questions about StrongLifts 5x5
The stored template has 3 training days per week. Check the day-by-day preview before you start.
The catalog describes 2 programmed weeks. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this template does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the template in guest mode; signing in is optional for sync and backup.