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:

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 in settings 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?

1. Create a routine called Workout A and add squat, bench press and barbell row.
2. Give each exercise 5 sets with a target of 5 reps and your starting weight.
3. Fill in the Progressive overload field, for example +5 lb (+10 lb on the deadlift in Workout B).
4. Create Workout B with squat, overhead press (5×5) and deadlift (1×5).
5. Turn on Global weight increase in settings so both squats move together.
6. 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, is part of PRO, along with the Texas Method for when linear progress slows down.

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.