All routines

5×5 strength

by openGym, and built into the app

Five sets of five on the barbell lifts, three days a week. Few exercises, heavy weights, and a little more on the bar each time.

Days a week
3
Per session
50 min
Level
Beginner
Goal
Strength
Split
Full body
Sets a week
45
  • barbell
  • linear progression

The week

  1. Monday: 5×5 A
  2. Tuesday: Rest
  3. Wednesday: 5×5 B
  4. Thursday: Rest
  5. Friday: 5×5 C
  6. Saturday: Rest
  7. Sunday: Rest

The 3 sessions

5×5 A

3 exercises, 15 sets
  1. Barbell full squat 5 × 5 reps
  2. Barbell bench press 5 × 5 reps
  3. Barbell bent over row 5 × 5 reps
Add 5×5 A to openGym

5×5 B

3 exercises, 15 sets
  1. Barbell romanian deadlift 5 × 5 reps
  2. Dumbbell standing overhead press 5 × 5 reps
  3. Cable lat pulldown full range of motion 5 × 5 reps
Add 5×5 B to openGym

5×5 C

3 exercises, 15 sets
  1. Sled 45° leg press 5 × 5 reps
  2. Barbell incline bench press 5 × 5 reps
  3. Cable rope seated row 5 × 5 reps
Add 5×5 C to openGym

Where the work goes

45 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Upper back15 sets
  • Chest10 sets
  • Front delts10 sets
  • Quads10 sets
  • Hamstrings10 sets
  • Biceps7.5 sets
  • Triceps7.5 sets
  • Glutes7.5 sets
  • Lats5 sets
  • Forearms5 sets
  • Calves5 sets
  • Lower back2.5 sets

What you need

  • Bench
  • Dumbbells
  • Barbell
  • Cable
  • Machines

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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