Get Stronger Recommended program

Barbell 5×5 Strength

Old-school strength built on three big lifts: squat, bench press and barbell row for five heavy sets of five. Add a little weight every session and rest fully between sets.

10exercises

65min

24sets

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Training flow

Warm-up 3 exercises

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 15s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 15s

Band Pull-Apart

1 sets 15 reps Upper Back

rest 30s

Main 4 exercises

Barbell Back Squat

5 sets 5 reps Quadriceps

rest 180s

Barbell Bench Press

5 sets 5 reps Chest

rest 180s

Barbell Bent-Over Row

5 sets 5 reps Upper Back

rest 150s

Hanging Leg Raise

3 sets 8-10 reps Abs

rest 90s

Cool-down 3 exercises

Pigeon Pose

1 sets 45s Glutes

rest 10s

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s