A/B schedule at a glance
See whether your next session is Workout A or Workout B without rebuilding the weekly rotation.
Barbell strength
Track StrongLifts 5x5
Keep the three-day A/B routine organized. IronFlow shows the next workout and lets you log each set.
- Days / week
- 3
- Weeks
- 2
- Level
- Beginner
- Focus
- Strength
[Fit check]
Is StrongLifts 5x5 right for you?
Plan profile: Level Beginner · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Beginner · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
A free, simple 3-day barbell strength plan popular in Reddit strength communities. How to use: 1. Train three non-consecutive days per week and alternate Workout A and Workout B. 2. Start light enough to practice every rep with consistent technique. 3. Complete all sets before adding load. 4. Add 5 lb / 2.5 kg to upper-body lifts and rows, and 10 lb / 5 kg to squats and deadlifts when successful. Progression: - If all sets are completed, add the next planned increment the next time that lift appears. - If you miss reps, repeat the weight until you can complete the prescribed work. - Use a small deload after repeated failures. The two-week schedule is encoded so the A/B rotation continues correctly when the plan repeats.
Max lifts
SquatBench PressBarbell RowOverhead PressDeadlift
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 2
- Sample week
- Week 1
[Plan shape]
Plan 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 plan
Plan length
Each block represents one planned 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?]
Why IronFlow for StrongLifts?
Weight tracking
Keep the next target load beside the work you actually completed as your linear progression moves forward.
Set logging
Log the repeated 5x5 work in IronFlow.
[Compare]
Compare this program with nearby alternatives
Compare similar plans to understand their schedules, progression rules, and tradeoffs before choosing.
[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]
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 1
Workout A
3 exercises
Squat
5 x 5
Quads
5x5 straight sets.
Bench Press
5 x 5
Chest
5x5 straight sets.
Barbell Row
5 x 5
Back
5x5 straight sets.
Day 2
Workout B
3 exercises
Squat
5 x 5
Quads
5x5 straight sets.
Overhead Press
5 x 5
Shoulders
5x5 straight sets.
Deadlift
1 x 5
Hamstrings
1x5 after the squat and press work.
Day 3
Workout A
3 exercises
Squat
5 x 5
Quads
5x5 straight sets.
Bench Press
5 x 5
Chest
5x5 straight sets.
Barbell Row
5 x 5
Back
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 guidance to decide whether to advance, hold, or repeat.
Deloads
A deload or taper is mentioned in the stored plan guidance. Review it before advancing.
[FAQ]
Questions about StrongLifts 5x5
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 2. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan 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 plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]