Workout program
5×5 Strength Foundation
Few lifts, heavy sets, steady loading. Three sessions a week alternating workouts A and B (A-B-A one week, B-A-B the next). Squats every session. For members who already know basic barbell technique.
- Goal
- Strength
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 12 weeks
Equipment needed
Muscles worked
Day by day
Days repeat in order: when you train more days a week than the program has, the next session starts again from the top of the list.
Workout A
- 1Barbell Back SquatQuadriceps5 × 5180 s rest
- 2Barbell Bench PressChest5 × 5180 s rest
- 3Barbell Bent-over RowUpper back5 × 5150 s rest
Workout B
- 1Barbell Back SquatQuadriceps5 × 5180 s rest
- 2Overhead PressShoulders5 × 5180 s rest
- 3DeadliftLower back1 × 5180 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is strength: heavy sets of few reps with long rests.
How many days a week, and for how long?
3 days a week for 12 weeks. The program has 2 different workout days. The days repeat in order.
What equipment do I need?
For the exercises in this program: Barbell.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.