Workout Routine

When I started out lifting I had really no idea what was best. After spending some time online I decided to try out the routine called Stronglifts 5x5 and boy did it work for me. After only a month I had managed to increase my weights considerably without any injury. But during this time I always felt that I could do more and soon I started adding excercises to my routine. But before we go into that lets take a look at stronglifts 5x5.

Stronglifts 5x5

Stronglifts 5×5 uses five compound exercises that are known exercise a wide range of muscle groups. These are the Barbell Row, Bench Press, Deadlift, Overhead Press and Squat​​.

In my opinion this is a great way to start strength training as you only do three different workouts each session, keeping it simple. The goal of Stronglifts 5x5 is to get strong by focusing on proper form and adding weights slowly for as long as you can.

Stronglifts 5x5 consists of two separate workout routines which are alternated and done every other day with a day of rest in between.

Workout A is: Squats, Benchpress, Barbell Rows.
Workout B is: Squats, Overhead press, Deadlifts.

There are videos that show the technique for these lifts over on my lifting technique page .

A typical month of Stronglifts 5x5 would be like:

Week 1

Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week 2

Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Week 3

Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Week 4

Monday: Workout B
Wednesday: Workout A
Friday: Workout B

What about repetitions and weight?

The 5x5 in the name means that you do 5 sets with 5 reps, excluding your warmup sets, with as much weight as you can. Deadlifts is an exception to this requiring only 1x5 at max weight.

You start of at low weight that you find tolerable and then try to add 2.5 kg each workout until you reach a platform.

If you have never done any lifting before the Stronglifts 5x5 website recommends these weights to start out with .

  • 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.

If you want to read about this workout routine in detail then please visit the Stronglifts 5x5 website .

There are also two other workout routines that have a good reputation, they are greyskull LP and Starting Strenght. In many ways they are similar to Stronglifts 5x5 as both rely on adding weights each exercise and doing more sets with fewer reps at higher weights.

How I lift today

As I said before, while I was doing the stronglift 5x5 I felt I could do more each session. I started adding some exercises to my routine and changed the repetitions a bit. Today I alternate two different weight llifting workout routines with a day of rest or light cardio between. I still try to have as much weight as possible. The first three are pretty much the 5x5 routine, although I exchanged the Pendlay out for the barbell and I added another set to the deadlifts. For the later two workouts I added Clean and Jerk in addition to three bodyweight exercises where I try to complete those reps at least.
Workout 1

Squats 5x5
Benchpress: 5x5
Pendlay Rows : 5x5
Clean and Jerk: 3x8
Planks 3 times

Workout 2

Squats 5x5
Overhead Press : 5x5
Deadlifts : 2x5
Inverted Rows: 3x10
Hanging knee lift ups 3x10