Guide
Run a 5×5 program with the weights added for you
What is a 5×5 workout?
A 5×5 is a barbell strength program built on five sets of five reps on a few compound lifts. The best-known version alternates two workouts, usually three sessions a week:
| Workout A | Workout B |
|---|---|
| Squat 5×5 | Squat 5×5 |
| Bench press 5×5 | Overhead press 5×5 |
| Barbell row 5×5 | Deadlift 1×5 |
You start light and add weight every session you complete all your reps. That steady climb is what makes it popular with beginners, and what makes it tedious to track by hand.
How does WLog handle 5×5 progression?
- All 25 reps done: the lift goes up by its increment next session. In WLog's ready-made 5×5 that is +5 lb (+2.5 kg), and +10 lb (+5 kg) for the deadlift.
- Reps missed: the weight stays the same next session.
- Three failed sessions in a row: that lift drops 10%. Only that lift; the others keep climbing.
- Squat in both workouts: turn on Global weight increase (Profile → Training preferences → Units & weights) and a successful squat in Workout A also raises the squat in Workout B.
See a session-by-session example on the progressive overload page.
How do you set up a 5×5 in WLog for free?
- Create a routine called Workout A and add squat, bench press and barbell row.
- Give each exercise 5 sets with a target of 5 reps and your starting weight.
- Tap "Add weight automatically" on each exercise and set "Add each time" in the Auto-progression sheet, for example +5 lb (+10 lb on the deadlift in Workout B).
- Create Workout B with squat, overhead press (5×5) and deadlift (1×5).
- Turn on Global weight increase under Profile → Training preferences → Units & weights so both squats move together.
- Alternate A and B. After each session WLog sets the next weights for you.
All of this is free, with no limit on routines. The ready-made 5×5, which sets up both workouts and starting weights for you, comes with PRO, along with the Texas Method for when linear progress slows down.
In the gym, every set is pre-filled with the day's weight and 5 reps, with last session beside it, so one tap logs it: in the app, from the Lock Screen or Dynamic Island on iPhone, from the live workout notification on Android, or on an Apple Watch or Wear OS watch.
Is WLog the StrongLifts app?
No. WLog is an independent workout tracker and is not affiliated with or endorsed by StrongLifts. "StrongLifts-style" describes the common A/B 5×5 structure, which you can run in any tracker; WLog's part is doing the weight changes for you.
Who makes WLog?
WLog is made by an independent developer who ships from user feedback. In 2022, App Store reviewers asked for Apple Watch and Apple Health support; both have shipped, and the Apple Watch and Wear OS apps are free.
WLog has 10,000+ downloads across the App Store and Google Play. WLog is rated 4.7★ on the App Store and 4.8★ on Google Play in Türkiye, where most of its users are.
Frequently asked questions
What is the best app for a 5×5 workout?
Any app that logs sets and reps can run a 5×5. WLog adds the weight for you: after a session where you hit all 25 reps, the lift goes up by your increment, and after three failed sessions it deloads 10%. Building the routine and the automatic increments are free.
How much weight should I add each 5×5 session?
The usual step is 5 lb (2.5 kg) per session on squat, bench, row and overhead press, and 10 lb (5 kg) on the deadlift. WLog's ready-made 5×5 uses those steps, and you can change them per exercise.
What happens when I fail a 5×5 session in WLog?
The weight stays the same next time. If you fail the same lift three sessions in a row, WLog lowers it by 10% so you can build back up.
Is the 5×5 program free in WLog?
Building your own 5×5 routine with automatic increments is free. The ready-made 5×5 program comes with PRO; the 2-day foundation programs (barbell or dumbbells) are free.
Try WLog free
Unlimited routines, automatic weight increases and the Apple Watch and Wear OS apps, free. No ads, no account needed.