Welcome to Workout of the Week, number 76. This time we have a two-day modified StrongLifts 5×5 intermediate workout.
So what’s the training goal? As with all 5×5 StrongLifts workouts, it’s to build strength.
Training variables: Pretty much unchanged. 77.5% to 82.5% of the one-rep max for the main exercises, and 75% to 85% of the one-rep max for the assistance exercises. Rep ranges: 5 reps for the main exercises—again, it’s a 5×5—and 4 to 6 for the assistance exercises. The exertion is hard to near maximum, and the effort is a repeated effort.
Let’s look at the exercises. Simple, straightforward: squat, bench, deadlift, overhead press, and row. The assistance exercises in this modification: pull-ups, dips, hanging leg raises, and back extensions. Exercise order: squat before push and pull, before deadlift, before assistance exercises if it applies.
Training variables—more variables: Training frequency—how often? Two days a week. It’s a station training, including some complexes.
How does it look? Here we are, and we’ll jump right into it.
Here we are inside our two-day modified StrongLifts 5×5 intermediate workout. You download the PDF. You get an overview of the workout, the table of contents. And then you can see: Workout Number One, two days of rest, Workout Number Two, and then three days of rest. Obviously, you can modify that according to your needs, but that is the preferred structure.
So Workout Number One starts with the main exercise of the back squat. Then we have a complex of bench press and bench row. Again, this is a modification from my end. The StrongLifts 5×5 original workout doesn’t do that. And then we do the hanging leg raises and the back extensions for the assistance exercises, also as a complex.
Here we have our five sets of five at 77.5% for the main exercises, which is squat, bench press, and barbell row. For the assistance exercises, we do three sets of eight. Considering they are body weight exercises, it’s done with body weight.
If we go to Workout Number Two, here we do our front squat. Again, it’s a modification from my end. The original 5×5 sticks to the back squat. Then we do the overhead press and the deadlift. These are the main exercises. And then we have the assistance exercises: pull-ups and dips as a complex.
Main exercises: also 5×5 at 77.5%. And again, I know the deadlift usually is done at just one set. Again, my modification. And then the assistance exercises: we do three sets of eight at 75% of the one-rep max.
This concludes the workout. You download the PDF. You get a glossary explaining the terms. You can read a bit about myself, and you can read what other people have to say about me—my former colleagues, my mentees, and my athletes and former athletes. And last but certainly not least, you can subscribe to the membership. Inside the membership, you get the full four-week periodized program. This was just the first week.
So let’s move back and finish this presentation. Here we are. Next steps:
Download the program. Join the membership. Like and subscribe. You can grab all free workouts right here. You can watch the previous workout. And if you haven’t already, you subscribe.
I’ll see you next week with the next Workout of the Week.
