Musclist5×5 workout: a free beginner barbell plan
Five sets of five reps on a handful of barbell lifts, three times a week. Two short sessions alternate, A and B, and you add a little weight almost every time. It is the simplest way to get strong on the basics.
- Days per week
- 3
- Level
- Beginner
- Session
- 45–60 min
- Equipment
- Free weight
Who it’s for
Beginners who want to learn the squat, bench press, overhead press, row and deadlift, and lifters who have trained on machines and want to get strong with a barbell. You need a squat rack, a bench and a barbell with plates.
Weekly schedule
- Mon · Workout A
- Tue · Rest
- Wed · Workout B
- Thu · Rest
- Fri · Workout A
- Sat · Rest
- Sun · Rest
Workout A
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 5 | 5 |
| Barbell Bench Press | 5 | 5 |
| Barbell Row | 5 | 5 |
Workout B
| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 5 | 5 |
| Overhead Press | 5 | 5 |
| Deadlift | 1 | 5 |
Weekly sets per muscle
Counted the way Musclist counts them: a full set for the muscle an exercise mainly trains, half a set for each muscle that helps.
| Muscle | Sets per week |
|---|---|
| Quads | 15.5 |
| Chest | 10 |
| Front delts | 10 |
| Upper back | 10 |
| Glutes | 8.5 |
| Adductors | 7.5 |
| Triceps | 7.5 |
| Lats | 5 |
| Biceps | 5 |
| Hamstrings | 0.5 |
| Lower back | 0.5 |
How to progress
Alternate the two workouts: A, B, A one week, then B, A, B the next. The week shown here is the first one.
Start light, with a weight you could lift for 8 to 10 reps. Each session that you complete all five sets of five, add 2.5 kg (5 lb) to that lift, or 5 kg (10 lb) on the deadlift.
If you miss five reps on a lift in two sessions in a row, take 10% off that lift and work back up. When even that stops working, move to a plan with rep ranges, like the 3-day full body.
Run it in Musclist
In the app, open My routine and add one workout for each day: Workout A and Workout B, with the exercises in the order above. Musclist then suggests the next workout every time, starts each exercise from last time’s weight and reps, and shows the muscles you trained after each session. The app keeps the exercises and their order, not the sets and reps, so keep this page handy for those.
Questions
How long can I run a 5x5 program?
Usually three to six months. Weight goes up every session at first, then stalls more often. When you reset the same lift twice, it is time for a plan with more variety.
Why is the deadlift only one set?
The deadlift is very heavy and you also squat every session, so one hard set of five is enough to make progress without wearing out your lower back.
Can I add arm or ab work?
Yes, a couple of sets of curls, triceps pushdowns or planks after the main lifts is fine, as long as the main lifts keep going up.
Other programs
- Push Pull Legs6 days a week
- Upper / Lower4 days a week
- Full body, 3 days3 days a week
- Full body, 2 days2 days a week
- Body-part split5 days a week
- Dumbbell only3 days a week
Not sure which one? Read How to choose a workout split.