5×5 Linear Progression + Accessories
Also known as: stronglifts · stronglifts accessories · sl5x5 · 5x5 accessories
The 5×5 linear-progression strength core with hypertrophy accessory work bolted on — a size + strength step up from the plain 5×5. The five compound lifts progress every session exactly as the base program; chins, curls, delts, triceps and core add the volume that builds muscle.
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.
5×5 Linear Progression + Accessories — 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 |
| Chin Up | 3×10+ AMRAP | 2:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 2:30 |
| Triceps Pushdown | 3×8–12 | 2:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 2:30 |
| Cable Crunch | 3×12–15 | 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 |
| Pull Up | 3×10+ AMRAP | 2:30 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
| Hanging Leg Raise | 3×10–15 | 2:30 |
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 |
| Chin Up | 3×10+ AMRAP | 2:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 2:30 |
| Triceps Pushdown | 3×8–12 | 2:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 2:30 |
| Cable Crunch | 3×12–15 | 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 |
| Pull Up | 3×10+ AMRAP | 2:30 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
| Hanging Leg Raise | 3×10–15 | 2:30 |
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 |
| Chin Up | 3×10+ AMRAP | 2:30 |
| Incline Bench Press (Dumbbell) | 3×8–12 | 2:30 |
| Triceps Pushdown | 3×8–12 | 2:30 |
| Lateral Raise (Dumbbell) | 3×15–20 | 2:30 |
| Cable Crunch | 3×12–15 | 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 |
| Pull Up | 3×10+ AMRAP | 2:30 |
| Bicep Curl (Barbell) | 3×8–12 | 2:30 |
| Face Pull | 3×15–20 | 2:30 |
| Hanging Leg Raise | 3×10–15 | 2:30 |
Source: A 5×5 linear progression with added hypertrophy accessories (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.
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