5x5 Strength
Linear progression on the foundational compound lifts. Two alternating workouts, three days a week.
The selected Rackd catalog has 15 programs, 448 exercises, and 11 progression systems. This page covers one program's structure.
LINEAR
Add weight every session, the same way every time.
Who this is for
Beginners who want to learn the barbell lifts and add weight every session for as long as their body lets them. The original "newbie gains" program: simple, brutal, effective.
If you can barbell squat the empty bar with a clean depth, you're ready.
Structure
Three days a week, alternating between two workouts (A and B), with a rest day between each.
Workout A: Squat 5×5, Bench Press 5×5, Bent Over Row 5×5 Workout B: Squat 5×5, Overhead Press 5×5, Deadlift 1×5
A typical week: A on Monday, B on Wednesday, A on Friday. Next week: B / A / B.
Add weight every session as long as you hit all 5 reps on all 5 sets:
- Squat: +5 lb
- Bench, Row, Press: +2.5 lb (or +5 if your gym only has 5s)
- Deadlift: +10 lb
How to run it in Rackd
Start light. Use the empty bar if you have never done these lifts. Rackd handles the +5 / +10 increments automatically and tells you what to load.
When you stall (fail to hit all 25 reps on a lift), Rackd will deload that lift to 90% of the failed weight. Build back up.
Notes
- Rest 3-5 minutes between heavy sets. The math doesn't work if you rush.
- Squats every workout means your legs will hate you for the first few weeks. They'll adapt.
- Form before weight. If your back rounds on the deadlift, drop the load.
- Most beginners get 12-16 weeks of clean linear progress before stalling. That's normal. Then you graduate to 5/3/1 or PPL.