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Stronglifts has taken off in recent year’s and has become the ‘Gym Bro’ program for those looking to start strength training. Personally; I don’t rate it highly nor like it very much. I think it’s a ‘poor mans’ Bill Starr. However, due to its popularity I decided to review the free spreadsheet version found on

The program was founded and created by a guy called Mehdi in 2007, Stronglifts was developed on the premise that Mehdi was sick and tired of all the B.S information and fake weightlifting sources online. It was going to be a website and program platform that Mehdi wished he had access to when starting strength training.

The idea to setup a website dedicated to his training tips and programs was planted by a friend of Mehdi’s. Medhi published a free guide about the 5×5 workout. He didn’t invent this training program. But Stronglifters (his cult following) found the guide helpful and they called it “Stronglifts 5×5“. if you want to find out more information about Stronglifts and Mehdi check out this website link.

Stronglifts 5×5 Pro’s and Con’s

Sufficient squat frequency in order to create a strength adaption.It’s mind-numbingly boring and lacks variation.
Allows sufficient rest and recovery between sessions. It does not suggest any assistance exercises.
Follows a logical and sensible linear progression and manageable overload. Your overhead pressing twice a week in Week B instead of benching twice a week.
A simple and easy to follow program for novice lifters. Doesn’t have any warm-up or ramping routines or percentages.
Sufficient squat and bench press volume to create a strength adaption and develop technique and form.It’s just a bad version of Bill Starr 5×5 and Madcow 5×5
Unlike Bill Starr you are performing 5 reps of 5 straight sets at the fixed intensity percentage of your 1RM.LACKS MASSIVELY in deadlift volume and frequency.

Excel Spreadsheets

Kilogram Version

Pound Version


Youtube Video

If you enjoyed this review I highly appreciate any donation’s as I do all my reviews for free and for the joy of helping others. Good Luck with the program and lifting. Kind Regards, Johnny.

Rate StrongLifts 5×5 Beginner Program

Rating: 5 out of 5.

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