Gymscore · Program schedule
StrongLifts 5x5: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Linear Progression · weeks 1–12
Odd Weeks (A-B-A)
Workout A · Squat / Bench / Row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 5 | 90s |
| Bench Press | 5 | 5 | 90s |
| Barbell Row | 5 | 5 | 90s |
Workout B · Squat / OHP / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 5 | 90s |
| Overhead Press | 5 | 5 | 90s |
| Barbell Deadlift | 1 | 5 | 3 min |
Workout A · Squat / Bench / Row
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 5 | 5 | 90s |
| Bench Press | 5 | 5 | 90s |
| Barbell Row | 5 | 5 | 90s |
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.