The routine
Strength · 5 sets of 5
- Barbell Squat 5 × 5
- Barbell Bench Press - Medium Grip 5 × 5
- Bent Over Barbell Row 5 × 5
Best for novice-to-intermediate lifters chasing strength.
5x5 Strength Program
Strength · 5 sets of 5
The 5x5 is one of the most proven strength programs ever written. Five sets of five reps on the big compound lifts, adding weight every session, builds strength fast while you are still new enough to progress that quickly.
Run it three days a week and add a small amount of weight each workout for as long as you can.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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Why is 5x5 so effective?
Five sets of five is enough volume to build muscle and enough intensity to build strength, on the lifts that matter most. Adding weight every session drives fast, measurable progress.
How long should I run 5x5?
Run it as long as you can keep adding weight, often two to four months. When progress stalls even after a deload, switch to a program with more variety.
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