5x5 Workout Program (A/B)
Written by the Perflexity coaching team · Reviewed September 5, 2026
Program
5x5 A/B
2 sessions · each day opens as its own plan
A
1.Back squat
Rest 2–3 min
5 × 5
2.Bench press
Rest 2–3 min
5 × 5
3.Barbell row
Rest 2 min
5 × 5
B
1.Back squat
Rest 2–3 min
5 × 5
2.Overhead press
Rest 2–3 min
5 × 5
3.Deadlift
One hard set of 5
1 × 5
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TL;DR
Alternate Workout A and Workout B three days a week. Main lifts are 5 sets of 5. Add weight when you hit all 25 reps. This is a strength starter, not a bodybuilding split.
Key takeaways
- Two workouts. Three days. Same lifts.
- Start lighter than you think — empty bar is legal.
- Add 5 lb when you complete 5×5 with clean reps.
How the week looks
Mon A, Wed B, Fri A. Next week starts with B. Always squat. Rest at least one day between sessions.
Starting weights
If you are new to the bar, start with the empty bar on squat, bench, and press. Rows and deadlifts can start a bit heavier because the bar is off the floor.
You should finish 5×5 knowing you had 1–2 reps left. Ego loading on week one is how 5x5 dies in week three.
When to stop adding weight
If you miss reps two sessions in a row on a lift, repeat the weight or drop 10% and rebuild. The program is the progression, not a PR party.
FAQ
Is this StrongLifts?
Same idea: two workouts, 5×5, three days a week. This version is a generic 5x5 you can open in the app — not a licensed program.
Can I add curls?
After the main work, one accessory is fine. Do not turn A/B into a 10-lift session.
No barbell?
Use the dumbbell-only 3-day or the Planet Fitness program. 5x5 wants a bar.