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StrongLifts 5x5 Calculator

The popular beginner 5x5. Two alternating full-body workouts, 3 days a week: squat 5x5 every session; bench and overhead press alternate; deadlift is a single set of 5. Add 5 lb every workout (10 lb on deadlift).

The StrongLifts 5x5 calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.

StrongLifts 5x5 Program Generator

Enter your one-rep maxes to build your personalized program.

Your Maxes
Options

Linear programs add weight every session; your maxes only set the starting weights. Training max is accepted for convenience if that is what you track.

Generating…
Training maxes used: Squat 220.5 lb · Bench 166.5 lb · Deadlift 283.5 lb · Overhead Press 103.5 lb

Week 1

Workout A
LiftSets
Squat125 lb× 551%125 lb× 551%125 lb× 551%125 lb× 551%125 lb× 551%
Bench Press95 lb× 551.4%95 lb× 551.4%95 lb× 551.4%95 lb× 551.4%95 lb× 551.4%
Workout B
LiftSets
Squat130 lb× 553.1%130 lb× 553.1%130 lb× 553.1%130 lb× 553.1%130 lb× 553.1%
Overhead Press60 lb× 552.2%60 lb× 552.2%60 lb× 552.2%60 lb× 552.2%60 lb× 552.2%
Deadlift175 lb× 555.6%
Workout A
LiftSets
Squat135 lb× 555.1%135 lb× 555.1%135 lb× 555.1%135 lb× 555.1%135 lb× 555.1%
Bench Press100 lb× 554.1%100 lb× 554.1%100 lb× 554.1%100 lb× 554.1%100 lb× 554.1%

Week 2

Workout B
LiftSets
Squat140 lb× 557.1%140 lb× 557.1%140 lb× 557.1%140 lb× 557.1%140 lb× 557.1%
Overhead Press65 lb× 556.5%65 lb× 556.5%65 lb× 556.5%65 lb× 556.5%65 lb× 556.5%
Deadlift185 lb× 558.7%
Workout A
LiftSets
Squat145 lb× 559.2%145 lb× 559.2%145 lb× 559.2%145 lb× 559.2%145 lb× 559.2%
Bench Press105 lb× 556.8%105 lb× 556.8%105 lb× 556.8%105 lb× 556.8%105 lb× 556.8%
Workout B
LiftSets
Squat150 lb× 561.2%150 lb× 561.2%150 lb× 561.2%150 lb× 561.2%150 lb× 561.2%
Overhead Press70 lb× 560.9%70 lb× 560.9%70 lb× 560.9%70 lb× 560.9%70 lb× 560.9%
Deadlift195 lb× 561.9%

Week 3

Workout A
LiftSets
Squat155 lb× 563.3%155 lb× 563.3%155 lb× 563.3%155 lb× 563.3%155 lb× 563.3%
Bench Press110 lb× 559.5%110 lb× 559.5%110 lb× 559.5%110 lb× 559.5%110 lb× 559.5%
Workout B
LiftSets
Squat160 lb× 565.3%160 lb× 565.3%160 lb× 565.3%160 lb× 565.3%160 lb× 565.3%
Overhead Press75 lb× 565.2%75 lb× 565.2%75 lb× 565.2%75 lb× 565.2%75 lb× 565.2%
Deadlift205 lb× 565.1%
Workout A
LiftSets
Squat165 lb× 567.3%165 lb× 567.3%165 lb× 567.3%165 lb× 567.3%165 lb× 567.3%
Bench Press115 lb× 562.2%115 lb× 562.2%115 lb× 562.2%115 lb× 562.2%115 lb× 562.2%

Week 4

Workout B
LiftSets
Squat170 lb× 569.4%170 lb× 569.4%170 lb× 569.4%170 lb× 569.4%170 lb× 569.4%
Overhead Press80 lb× 569.6%80 lb× 569.6%80 lb× 569.6%80 lb× 569.6%80 lb× 569.6%
Deadlift215 lb× 568.3%
Workout A
LiftSets
Squat175 lb× 571.4%175 lb× 571.4%175 lb× 571.4%175 lb× 571.4%175 lb× 571.4%
Bench Press120 lb× 564.9%120 lb× 564.9%120 lb× 564.9%120 lb× 564.9%120 lb× 564.9%
Workout B
LiftSets
Squat180 lb× 573.5%180 lb× 573.5%180 lb× 573.5%180 lb× 573.5%180 lb× 573.5%
Overhead Press85 lb× 573.9%85 lb× 573.9%85 lb× 573.9%85 lb× 573.9%85 lb× 573.9%
Deadlift225 lb× 571.4%

Week 5

Workout A
LiftSets
Squat185 lb× 575.5%185 lb× 575.5%185 lb× 575.5%185 lb× 575.5%185 lb× 575.5%
Bench Press125 lb× 567.6%125 lb× 567.6%125 lb× 567.6%125 lb× 567.6%125 lb× 567.6%
Workout B
LiftSets
Squat190 lb× 577.6%190 lb× 577.6%190 lb× 577.6%190 lb× 577.6%190 lb× 577.6%
Overhead Press90 lb× 578.3%90 lb× 578.3%90 lb× 578.3%90 lb× 578.3%90 lb× 578.3%
Deadlift235 lb× 574.6%
Workout A
LiftSets
Squat195 lb× 579.6%195 lb× 579.6%195 lb× 579.6%195 lb× 579.6%195 lb× 579.6%
Bench Press130 lb× 570.3%130 lb× 570.3%130 lb× 570.3%130 lb× 570.3%130 lb× 570.3%

Week 6

Workout B
LiftSets
Squat200 lb× 581.6%200 lb× 581.6%200 lb× 581.6%200 lb× 581.6%200 lb× 581.6%
Overhead Press95 lb× 582.6%95 lb× 582.6%95 lb× 582.6%95 lb× 582.6%95 lb× 582.6%
Deadlift245 lb× 577.8%
Workout A
LiftSets
Squat205 lb× 583.7%205 lb× 583.7%205 lb× 583.7%205 lb× 583.7%205 lb× 583.7%
Bench Press135 lb× 573%135 lb× 573%135 lb× 573%135 lb× 573%135 lb× 573%
Workout B
LiftSets
Squat210 lb× 585.7%210 lb× 585.7%210 lb× 585.7%210 lb× 585.7%210 lb× 585.7%
Overhead Press100 lb× 587%100 lb× 587%100 lb× 587%100 lb× 587%100 lb× 587%
Deadlift255 lb× 581%

Week 7

Workout A
LiftSets
Squat215 lb× 587.8%215 lb× 587.8%215 lb× 587.8%215 lb× 587.8%215 lb× 587.8%
Bench Press140 lb× 575.7%140 lb× 575.7%140 lb× 575.7%140 lb× 575.7%140 lb× 575.7%
Workout B
LiftSets
Squat220 lb× 589.8%220 lb× 589.8%220 lb× 589.8%220 lb× 589.8%220 lb× 589.8%
Overhead Press105 lb× 591.3%105 lb× 591.3%105 lb× 591.3%105 lb× 591.3%105 lb× 591.3%
Deadlift265 lb× 584.1%
Workout A
LiftSets
Squat225 lb× 591.8%225 lb× 591.8%225 lb× 591.8%225 lb× 591.8%225 lb× 591.8%
Bench Press145 lb× 578.4%145 lb× 578.4%145 lb× 578.4%145 lb× 578.4%145 lb× 578.4%

Week 8

Workout B
LiftSets
Squat230 lb× 593.9%230 lb× 593.9%230 lb× 593.9%230 lb× 593.9%230 lb× 593.9%
Overhead Press110 lb× 595.7%110 lb× 595.7%110 lb× 595.7%110 lb× 595.7%110 lb× 595.7%
Deadlift275 lb× 587.3%
Workout A
LiftSets
Squat235 lb× 595.9%235 lb× 595.9%235 lb× 595.9%235 lb× 595.9%235 lb× 595.9%
Bench Press150 lb× 581.1%150 lb× 581.1%150 lb× 581.1%150 lb× 581.1%150 lb× 581.1%
Workout B
LiftSets
Squat240 lb× 598%240 lb× 598%240 lb× 598%240 lb× 598%240 lb× 598%
Overhead Press115 lb× 5100%115 lb× 5100%115 lb× 5100%115 lb× 5100%115 lb× 5100%
Deadlift285 lb× 590.5%

Week 9

Workout A
LiftSets
Squat245 lb× 5100%245 lb× 5100%245 lb× 5100%245 lb× 5100%245 lb× 5100%
Bench Press155 lb× 583.8%155 lb× 583.8%155 lb× 583.8%155 lb× 583.8%155 lb× 583.8%
Workout B
LiftSets
Squat250 lb× 5102%250 lb× 5102%250 lb× 5102%250 lb× 5102%250 lb× 5102%
Overhead Press120 lb× 5104.3%120 lb× 5104.3%120 lb× 5104.3%120 lb× 5104.3%120 lb× 5104.3%
Deadlift295 lb× 593.7%
Workout A
LiftSets
Squat255 lb× 5104.1%255 lb× 5104.1%255 lb× 5104.1%255 lb× 5104.1%255 lb× 5104.1%
Bench Press160 lb× 586.5%160 lb× 586.5%160 lb× 586.5%160 lb× 586.5%160 lb× 586.5%

Week 10

Workout B
LiftSets
Squat260 lb× 5106.1%260 lb× 5106.1%260 lb× 5106.1%260 lb× 5106.1%260 lb× 5106.1%
Overhead Press125 lb× 5108.7%125 lb× 5108.7%125 lb× 5108.7%125 lb× 5108.7%125 lb× 5108.7%
Deadlift305 lb× 596.8%
Workout A
LiftSets
Squat265 lb× 5108.2%265 lb× 5108.2%265 lb× 5108.2%265 lb× 5108.2%265 lb× 5108.2%
Bench Press165 lb× 589.2%165 lb× 589.2%165 lb× 589.2%165 lb× 589.2%165 lb× 589.2%
Workout B
LiftSets
Squat270 lb× 5110.2%270 lb× 5110.2%270 lb× 5110.2%270 lb× 5110.2%270 lb× 5110.2%
Overhead Press130 lb× 5113%130 lb× 5113%130 lb× 5113%130 lb× 5113%130 lb× 5113%
Deadlift315 lb× 5100%

Week 11

Workout A
LiftSets
Squat275 lb× 5112.2%275 lb× 5112.2%275 lb× 5112.2%275 lb× 5112.2%275 lb× 5112.2%
Bench Press170 lb× 591.9%170 lb× 591.9%170 lb× 591.9%170 lb× 591.9%170 lb× 591.9%
Workout B
LiftSets
Squat280 lb× 5114.3%280 lb× 5114.3%280 lb× 5114.3%280 lb× 5114.3%280 lb× 5114.3%
Overhead Press135 lb× 5117.4%135 lb× 5117.4%135 lb× 5117.4%135 lb× 5117.4%135 lb× 5117.4%
Deadlift325 lb× 5103.2%
Workout A
LiftSets
Squat285 lb× 5116.3%285 lb× 5116.3%285 lb× 5116.3%285 lb× 5116.3%285 lb× 5116.3%
Bench Press175 lb× 594.6%175 lb× 594.6%175 lb× 594.6%175 lb× 594.6%175 lb× 594.6%

Week 12

Workout B
LiftSets
Squat290 lb× 5118.4%290 lb× 5118.4%290 lb× 5118.4%290 lb× 5118.4%290 lb× 5118.4%
Overhead Press140 lb× 5121.7%140 lb× 5121.7%140 lb× 5121.7%140 lb× 5121.7%140 lb× 5121.7%
Deadlift335 lb× 5106.3%
Workout A
LiftSets
Squat295 lb× 5120.4%295 lb× 5120.4%295 lb× 5120.4%295 lb× 5120.4%295 lb× 5120.4%
Bench Press180 lb× 597.3%180 lb× 597.3%180 lb× 597.3%180 lb× 597.3%180 lb× 597.3%
Workout B
LiftSets
Squat300 lb× 5122.4%300 lb× 5122.4%300 lb× 5122.4%300 lb× 5122.4%300 lb× 5122.4%
Overhead Press145 lb× 5126.1%145 lb× 5126.1%145 lb× 5126.1%145 lb× 5126.1%145 lb× 5126.1%
Deadlift345 lb× 5109.5%
How to progress:
  • Two workouts (A and B) alternate across 3 sessions a week: A-B-A, then B-A-B.
  • Workout A: Squat 5x5, Bench 5x5, Barbell Row 5x5. Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5. (Barbell Row is not a modeled main lift, so it is not shown here - add it after squat on A days at the same 5x5 progression.)
  • Squat is trained every session. Bench (A) and overhead press (B) alternate. Deadlift is a single set of 5.
  • Add 5 lb every workout to squat, bench, row, and press; add 10 lb to deadlift (drop to 5 lb once it slows).
  • Deload: after failing to get all 5x5 with a weight for 3 workouts in a row on a lift, reduce that lift by 10% and ramp back up. Repeated stalls mean it is time for an intermediate program (e.g. Madcow 5x5).
  • Starting weights here begin around 50% of your 1RM to leave runway for the linear progression - that is intentional.

What Is the StrongLifts 5x5 Program?

The popular beginner 5x5. Two alternating full-body workouts, 3 days a week: squat 5x5 every session; bench and overhead press alternate; deadlift is a single set of 5. Add 5 lb every workout (10 lb on deadlift).

The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.

Program Source

StrongLifts 5x5 (stronglifts.com, Mehdi).

Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.

See where your maxes rank

Run the same squat, bench, and deadlift through the FitnessVolt Strength Score to get your percentile against millions of real lifters, from beginner to elite.

Open Strength Calculator

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E1RM Calculator Estimate the 1RM this program needs RPE Chart Load percentages by reps and RPE Plate Calculator See which plates to load for each set

Other Strength Programs

5/3/1 (Wendler) Jim Wendler's 5/3/1: a 4-week percentage cycle built on a 90% training max, with an AMRAP top set each week and a deload. Add 5 lb (upper) / 10 lb (lower) to your training max every cycle. GZCLP Cody LeFever's GZCL Linear Progression. Four workouts a week, each pairing a heavy T1 main lift (5x3+, last set AMRAP) with a T2 secondary (3x10) plus accessory work. When you fail, you rotate the rep scheme instead of resetting the weight right away. Starting Strength Rippetoe's classic novice linear progression. Two alternating full-body workouts, 3 days a week: squat every session (3x5), pressing alternates bench and overhead press (3x5), and deadlift is a single heavy set of 5. Add weight every workout. nSuns 531 LP A high-volume linear-progression spin on 5/3/1. Each main lift runs 9 sets that build to a 1+ AMRAP top set then pyramid down, plus a secondary (T2) lift. Your weekly training-max bump is set by your AMRAP reps. Texas Method A 3-day weekly-progression template for intermediates: a high-volume 5x5 day, a light recovery day, and an intensity day where you set a new 5-rep PR. Progress is weekly, not every session. Madcow 5x5 A weekly-progression 5x5 for intermediate lifters. Monday is a heavy ramp to a top 5x5, Wednesday is light/recovery, and Friday ramps to a top set of 3 (a weekly PR) plus a back-off set. The whole schedule climbs each week. Greyskull LP A beginner linear progression with an AMRAP last set on every lift (the "Frequency Method"). Two alternating workouts, 3 days a week: pressing alternates overhead press and bench, with squat and deadlift. Small jumps each session. FitnessVolt Autoregulated Our flagship adaptive program. Top sets are prescribed by target RPE (so loads adjust to how you feel each day), and the whole template is scaled to your strength level: beginners get linear progression, intermediates get weekly undulation, advanced lifters get a DUP/block structure.
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