Novice 5×5 Linear Progression
Also known as: stronglifts · stronglifts 5x5 · sl5x5 · 5x5 · mehdi
The most popular beginner barbell program. Squat every session; add 2.5 kg after each completed workout. Two alternating full-body sessions built around five compound lifts — simple, proven, and brutally effective for building a strength base.
Free during beta · auto progression, rest timers & PR tracking built in
How progression works
DropSet runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Novice 5×5 Linear Progression — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 13 sessions
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Bench Press (Barbell) | 5×5 | 3:00 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Overhead Press (Barbell) | 5×5 | 3:00 |
| Deadlift (Barbell) | 1×5 | 4:00 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Bench Press (Barbell) | 5×5 | 3:00 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
Week 23 sessions
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Overhead Press (Barbell) | 5×5 | 3:00 |
| Deadlift (Barbell) | 1×5 | 4:00 |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Bench Press (Barbell) | 5×5 | 3:00 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Overhead Press (Barbell) | 5×5 | 3:00 |
| Deadlift (Barbell) | 1×5 | 4:00 |
Source: The classic beginner 5×5 linear progression (Reg Park / Bill Starr lineage).
DropSet is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Novice 5×5 Linear Progression in DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
