Workout Routine

StrongLifts 5×5 No Deadlifts

by NoToastRadio

Deadlifts hurt my back so I replaced with hip thrusts

Who is it for?

Strong Lifts 5x5 is one of the most iconic beginner strength 5x5 workout programs. It's based on Bill Starr’s old school 5x5 program. If you’re just starting out, this is a great routine to build muscle, lose fat, and get stronger.

Alternating workouts

You should do workout A and workout B in an alternating fashion. For example:

Week 1

  • Workout A
  • Workout B
  • Workout A

Week 2

  • Workout B
  • Workout A
  • Workout B

More info

For more detailed info please check out StrongLifts' website. If you're interested, they also have apps available for iOS and Android, you can download them here.

Starting TM is 90% of 1RM.

Workouts

Workout A

pull-up

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
60 sec

pull-up

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
60 sec
2
65% 1RM
5
60 sec
3
65% 1RM
5
60 sec
4
65% 1RM
5
60 sec
5
65% 1RM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

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

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
60 sec
2
65% 1RM
5
60 sec
3
65% 1RM
5
60 sec
4
65% 1RM
5
60 sec
5
65% 1RM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

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

bench press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
60 sec
2
65% 1RM
5
60 sec
3
65% 1RM
5
60 sec
4
65% 1RM
5
60 sec
5
65% 1RM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

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

barbell row

5 sets

Workout B

push-ups

Set
Reps
Rest time
1
10 +
amrap
60 sec

push-ups

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
60 sec
2
65% 1RM
5
60 sec
3
65% 1RM
5
60 sec
4
65% 1RM
5
60 sec
5
65% 1RM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

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

squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
60 sec
2
65% 1RM
5
60 sec
3
65% 1RM
5
60 sec
4
65% 1RM
5
60 sec
5
65% 1RM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

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

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

overhead press

5 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
60 sec
2
65% 1RM
5
60 sec
3
65% 1RM
5
60 sec
4
65% 1RM
5
60 sec
5
65% 1RM
5 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 kg
Extra 3+ reps, increase 1RM by 10 kg

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

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

hip thrust

5 sets