Workout Routine

Stronglift 5x5 Intermediate

by onn8

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5
120 sec
4
100% TM
5
120 sec
5
100% TM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5
120 sec
4
100% TM
5
120 sec
5
100% TM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
120 sec
2
100% TM
5
120 sec
3
100% TM
5
120 sec
4
100% TM
5
120 sec
5
100% TM
5
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

barbell row

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

curl

3 sets

hanging leg raises

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

hanging leg raises

3 sets

Workout B

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

deadlift

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

incline bench press

5 sets

Bench Press Feet Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

Bench Press Feet Up

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

pullup

3 sets

Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Dumbbell Curl

3 sets

Workout C

Pause Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Pause Squat

5 sets

Pause Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Pause Bench Press

5 sets

Pause Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec

Pause Deadlift

2 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

dip

3 sets

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Arm Workout

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
100% TM
8
100 sec
3
100% TM
8
100 sec
4
100% TM
8
100 sec
5
100% TM
8
100 sec

Bicep Curl

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
100% TM
8
100 sec
3
100% TM
8
100 sec
4
100% TM
8
100 sec
5
100% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5
100 sec
2
100% TM
5
100 sec
3
100% TM
5
100 sec
4
100% TM
5
100 sec
5
100% TM
5
100 sec

upright row

5 sets