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Strength Foundations 5x5

A compound-lift-focused program built around the big barbell movements to build a strength base.

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JBCoached byJordan Blake
StrengthPowerliftingIntermediateGym Workout
Difficulty 4 out of 5
Intermediate
Difficulty
60 min
Duration
298–402
Burn estimate (kcal)
4x/week
Frequency

Equipment required

  • Barbell
  • Squat Rack
  • Bench

Muscles targeted

  • Quadriceps
  • Chest
  • Back
  • Shoulders

The workout (22 total sets)

1

Barbell Back Squat

Quadriceps · Barbell, Squat Rack

5 × 5

180s rest

2

Barbell Bench Press

Chest · Barbell, Bench

5 × 5

180s rest

3

Bent-Over Barbell Row

Back · Barbell

5 × 5

150s rest

4

Overhead Press

Shoulders · Barbell

4 × 6-8

150s rest

5

Conventional Deadlift

Back · Barbell

3 × 5

210s rest

Safety tips

  • Add weight in small increments — 2.5kg per week is plenty.
  • Deload every fourth to sixth week.

Common mistakes

  • Ego lifting and breaking form
  • Skipping accessory work entirely

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.