5x5 Strength Builder
Run a classic A/B linear progression. No barbell? We substitute intelligently — goblet squat, DB bench, DB row, and more.
Why 5×5?
Five sets of five reps on the big compound lifts sits in the sweet spot between heavy enough for real strength and high enough volume to build muscle. Popularized by Bill Starr in the 1970s for football linemen, it's been a go-to template for weightlifters and athletes ever since. The progression is brutally simple: hit all five sets, add weight next session, repeat.
Your equipment
How it works
- Alternate A and B three days a week (e.g. Mon/Wed/Fri).
- Add weight every successful session.
- Deload after three failed attempts at the same weight.
Pick A or B to generate
We'll adapt to your equipment automatically.