by Mehdi Hadim
StrongLifts 5×5 is the simplest barbell strength program: 5 lifts, 5 sets of 5, three days a week. RepRoute runs it as Mehdi designed it and adapts only when it has to.
Create your account, then pick StrongLifts 5×5 from the program library.
Frequency
3× / week
Length
12 weeks
Difficulty
beginner
Progression
linear
Workout A: Squat, Bench, Row. Workout B: Squat, Overhead Press, Deadlift. Five sets of five on every lift, three times a week, alternating A and B.
Add weight every session as long as you completed all the reps. Fail twice, deload 10% — that's the program's rule, and you apply it.
RepRoute keeps the math intact and adapts only when you flag an injury or a missing piece of equipment. Progression steps by the weight increment you set in Settings → Preferences.
Pros
Trade-offs
Day 1
Day 2
For absolute beginners, yes. GZCLP and Greyskull LP have displaced it for a lot of lifters who recover better on them, but the simplicity is hard to beat.
Workout B is incomplete without it. Consider GZCLP or 5/3/1 BBB if deadlifts aren't an option for you.
Come back after a gap of 4 or more days and RepRoute automatically eases your next session, and tells you it did ("eased because you're back after a break"). It does not permanently reduce your working weights — the program's numbers are still yours to manage.
Free plan, no credit card. Sign up, pick StrongLifts 5×5 from the program library, and it ships as authored — adaptations kick in only when you flag an injury or a piece of kit you don't have.
