Gymscore · Program guide
StrongLifts 5×5: A Guide to the Gymscore Template
StrongLifts 5×5 uses a compact set of barbell exercises and a repeated five-rep structure. In Gymscore, the two workouts alternate across three weekly sessions, with squats appearing in both and pressing and pulling exercises changing between them.
Who this template suits
A beginner who likes repeating a few lifts and wants an easy-to-read record of completed sets.
When to choose another option
Five working sets on several lifts make sessions longer than your available time, or you want a wider selection of exercises.
Template length
12 weeks
The saved template runs for 12 weeks with three sessions each week. Workout A contains squat, bench and row; Workout B contains squat, overhead press and deadlift.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved template runs for 12 weeks with three sessions each week. Workout A contains squat, bench and row; Workout B contains squat, overhead press and deadlift.
| Program | Exercise |
|---|---|
| Workout A | Barbell Back Squat, Bench Press, Barbell Row |
| Workout B | Barbell Back Squat, Overhead Press, Barbell Deadlift |
| Workout A | Barbell Back Squat, Bench Press, Barbell Row |
How to track and progress
Most main lifts use five sets of five in this version; the deadlift uses one working set of five. That difference matters when you review completion: do not add extra deadlift sets simply to make every exercise look the same.
The saved progression rule increases a lift after its prescribed work is completed. It also includes a reset after repeated unsuccessful exposures. Log each attempt consistently so a missed set is visible before deciding whether to increase, repeat or reduce the load.
Common mistakes
Counting warm-ups as working sets
Keep warm-up sets separate from the five working sets so the completion record remains comparable.
Adding weight after incomplete work
Use the saved completion rule, rather than increasing because the first set felt strong.
Turning every session into extra accessory work
First establish that the core workload fits your schedule and recovery. Additional exercises change the demands of this simple template.
Questions answered
Is every exercise five sets of five?
No. This Gymscore version uses five-by-five for most main lifts and one working set of five for the deadlift.
How do the workouts alternate?
One week is A-B-A; the next is B-A-B. Follow the next workout in that sequence when reviewing the schedule.
How is this different from Madcow?
This template progresses by completed lift exposures and uses repeated working sets. Gymscore’s Madcow template organizes heavier and lighter work across a week and progresses its top sets weekly.