Hello and welcome to Workout of the Week, number 75. This time we have a five-day-a-week StrongLifts 5×5 intermediate training program workout.
So what’s the training goal? As with all StrongLifts 5×5 workouts, it’s to build strength.
The training variables: We train at a training intensity of 77.5% to 82.5% of the one-rep max for the main exercises, and 70% to 80% of the one-rep max for the assistance exercises. The rep ranges: as with all 5×5, 5 reps for the main exercises, and 5 to 8 for the assistance exercises. Training exertion: hard to near maximum. And the effort is a repeated effort.
Let’s have a look at the exercises. The main exercises: as with all 5×5 StrongLifts training programs, it’s squat, bench press, deadlift, overhead press, and the barbell row. And the assistance exercises are the lunges, pull-ups, dips, curls, skull crushers, and hanging leg raises. Exercise order: squat before push and pull, before deadlift, before assistance exercises.
More training variables: This time, five days a week. It’s a station training.
And how does it look? Let’s have a look and jump inside.
Here we are inside our StrongLifts 5×5 five-day modified program. You get the overview of the workout and the table of contents. And then you see how it is structured. So it is first two workouts: lower body and upper body. And then one day of rest. And then it repeats: lower body, upper body. And then the accessory exercises on a separate day before there’s a rest day again. And that completes the week.
So how does it look? Lower body. Here we have it: back squat and deadlift, again 5×5. So in the first week here, it’s five sets of five repetitions at 77.5% of the one-rep max for both exercises. Inter-set rest: five minutes.
And if we go to Workout Number Two, the upper body, here we have bench press and barbell row. Very similar setup: five sets of five reps at 77.5%, and inter-set rest also five minutes.
And then we go to Workout Number Three. There we have the back squat and the deadlift. But this time, I would prefer—I know the original StrongLifts 5×5 doesn’t do it—I would prefer a variation of the deadlift. So that could be a trap bar, a sumo, or an RDL. And also here, we work at our set-rep structure of 5×5 at 77.5%.
Then if we go to the upper body, Workout Number Four: bench press and overhead press. Yeah, so here also five sets of five reps at 77.5%.
And then we come to the last workout in this program. And again, this is a bit unusual. Again, it’s modified by me. So I have used the 5/3/1 as an example, where the accessory exercises are done on a separate day for the intermediate to advanced athletes. Yeah. And then here we have lunges, pull-ups, dips, curls, and skull crushers. And then we can see varying set and rep schemes.
So three sets of eight at 70% of the one-rep max, which also equates to an RPE of 7, as in the main exercises the RPE was 7. And then if we go to the arm exercises—the curls and the skull crushers—it’s two sets of 10 reps at 65% of the one-rep max. Also an RPE of 7—lower intensity, higher repetitions. And this concludes the workout.
Here you can see the glossary explaining the terms. You can read a bit about myself. You can read what my athletes, former athletes, colleagues, and mentees have to say about me. And then last but certainly not least, this is where you can sign up for the membership, where you get the four-week periodized training program. This was just the first week.
So let’s move back and finish it. What are the next steps?
You download that PDF. You join the membership to access the full four-week training program. And you like and subscribe. Here you have a chance to grab all free workouts. You can also watch the previous workout, and if you haven’t already, you can subscribe
