Hello and welcome to Workout of the Week, number 74. This time we have a two-day-a-week modified 5×5 StrongLifts beginner workout. Okay.
So what’s the training goal? As with all StrongLifts 5×5, it’s to build strength.
The training variables: We have 75% to 80% of the one-rep max for the main exercises, and 65% to 75% of the one-rep max for the assistance exercises. The rep ranges: main exercises, it’s a 5×5, so 5 reps. The assistance exercises: 6 to 10. Yeah, again modified by myself. The exertion: medium to hard. The effort is a repeated effort.
If we have a look at the exercises: squat, bench, deadlift, overhead press, and barbell row. As with all StrongLifts 5×5 programs—workouts—the assistance exercises: pull-ups, dips, hanging leg raises, and back extensions. The exercise order: we go from a squat—lower body—to the upper body push and pull, to the deadlift, and then assistance exercises if it applies.
More training variables: The training frequency: two days a week. It’s a station training.
How does it look? Here we are, and we’ll jump right into it.
Here we are inside our modified two-day-a-week StrongLifts 5×5 beginner workout. If you download the PDF, you get an overview. You can see how the weeks are structured. So Workout One on the Monday, and then Workout Two on Thursday. You can also do Tuesday, Friday—that is changeable.
Okay, so let’s have a look. Here is Workout Number One. For the main exercises: back squat, bench press, bench row. Five sets of five with 75% of the one-rep max. The inter-set rest: five minutes for the squats. And then for the complex—the bench press, bench row—two minutes after the bench press, five minutes after the barbell row.
And then we have our hanging leg raises and back extensions. There we do one minute of inter-set rest after the leg raises and two minutes after the back extensions. Three sets of eight. Yeah.
If we go to Workout Number Two, we do front squat, overhead press, deadlift, pull-ups, and dips. And also here, the main exercises are done five sets of five at 75% of the one-rep max. And the assistance exercises—pull-ups and dips—three sets of 10 at 65% of the one-rep max.
Yeah, you download that program. You can see a glossary explaining the terms. You can read a bit about myself, what my former athletes, colleagues, and mentees have to say about me. And last but certainly not least, you can sign up for the membership. Inside the membership, you get the four-week periodized program. This is the first week of the program. So inside the membership, you get the four-week periodized program.
So let’s move back and finish it. What are the next steps?
You download that PDF. You join the membership. And you like and subscribe. You can grab all workouts here. You can watch the previous workout—another modified 5×5 StrongLifts workout. If you haven’t already, you subscribe.
If not, I’ll see you next week with the next modified StrongLifts 5×5.
