Old School 5x5
Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
How this plan changes
- The main lifts get heavier block by block.
- The last week is a test: one heavy top set on each main lift.
- Every fourth week is lighter on purpose.
Week 1 of 12
Workout A
Muscles worked: Quadriceps, Chest, Upper back, Hamstrings, Core
- Barbell Narrow Stance Squat5 sets × 5
- Barbell Bench Press5 sets × 5
- Barbell Bent Over Row5 sets × 5
- Lever Lying Leg Curl3 sets × 10-12
- Hanging Straight Leg Raise3 sets × 12
Workout B
Muscles worked: Quadriceps, Front delts, Hamstrings, Side delts, Calves, Core
- Barbell Narrow Stance Squat5 sets × 5
- Barbell Standing Close Grip Military Press5 sets × 5
- Barbell Deadlift1 sets × 5
- Dumbbell Standing Bent Arm Lateral Raise3 sets × 15-20
- Standing Calf Raise (on a Staircase)3 sets × 15-20
- Crunch Floor3 sets × 15
Workout A
Muscles worked: Quadriceps, Chest, Upper back, Hamstrings, Core
- Barbell Narrow Stance Squat5 sets × 5
- Barbell Bench Press5 sets × 5
- Barbell Bent Over Row5 sets × 5
- Lever Lying Leg Curl3 sets × 10-12
- Hanging Straight Leg Raise3 sets × 12
- Stationary Bike Run (Version 3)1 sets × 10min
Old School 5x5 FAQ
Who is the Old School 5x5 program for?
Old School 5x5 is written for beginner lifters and runs 3 training days per week. Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
How many days a week is the Old School 5x5?
3 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Old School 5x5 free?
Yes — Old School 5x5 is completely free to follow. You can also track your sets and reps against it in the workout logger.
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