Free 5x5 workout app · iOS & Android
StrongLifts-style training in an app that does the thinking for you — the strength program that's been building beginners since the 60s. The whole program is free, including the deload logic other apps charge for.
★ 5.0 on the App Store · 3,000+ lifters · Full program free
Push/pull/legs. Bro-split. Upper/lower. German Volume Training. You've tried them all. Or rather, you've read about them all and switched programs after two weeks because you found something "better" on Reddit.
Here's the truth: It doesn't matter which program you run. What matters is showing up, lifting heavier than last time, and doing it again in two days.
5x5 has worked for 60+ years because it's impossible to overthink. Open the app. See what to lift. Lift it. Go home.
Two workouts, five lifts, the whole progression and deload system — all free. No paywalled exercises. This is everything.
Master proper form before you add weight. These guides cover everything.
Open the app. It's right there. 135lb squat. Not 130, not 140. Exactly what you need to lift based on last session.
Timer that vibrates when it's time to go. No more staring at the clock between sets.
Hit all your reps? +5lb next time. Missed some? Same weight again. Stall three times? It deloads you 10% and walks you back up. All of it free — no upgrade required.
A graph that goes up, a plate calculator that tells you exactly what to load, and a strength score that puts your lifts in context. That's all you need to stay motivated.
On iPhone, save every workout to Apple Health so it counts toward your activity rings, and import your bodyweight to keep your stats accurate. Off by default — flip it on in Settings.
Want more? Pro adds a coach that forecasts your next plate, flags plateaus before you stall, and unlocks leaderboards. Optional — the core program never asks for a cent.
Track your progress over time. See your lifts go up week after week. The graph doesn't lie — consistency pays off.
Start with the empty bar. Add weight when you hit your reps, deload when you stall, climb again. Most beginners who keep showing up for a year see something like this:
About two work weeks of gym time over a year. You won't add 5lb forever — you'll stall and deload, and that's the program working, not failing. The app handles every step.
The full 5x5 program is free, with no ads in your way.
Just you and the barbell — Pro's there if you ever want a coach.
Coming from StrongLifts? See how Lift5x5 compares — or read our honest comparison of the best 5x5 apps in 2026.