Free 5x5 workout app · iOS & Android
The StrongLifts-style 5x5 app that does the thinking for you: your next weights, your plates, your deloads. The whole program is free — including the parts other apps charge for.
★ 5.0 from 92 App Store ratings · Coming from StrongLifts? Import your history
Open the app and your next workout is there, weights and all — plus warmup sets and exactly which plates to put on the bar.
Hit all your reps? +5 lb next time. Missed some? Same weight again. Stall three times? It deloads you 10% and walks you back up. Free, no upgrade required.
A rest timer that keeps running with your phone locked and tells you when it's time for the next set.
Progress graphs, a calendar of every session, streaks, and a strength score that puts your lifts in context.
Import your StrongLifts history, export everything as CSV any time, and sync workouts with Apple Health or Health Connect (optional, off by default).
Want more? Pro adds a coach that forecasts your next plate, flags plateaus before you stall, and unlocks Madcow 5x5, GZCLP, the Texas Method, Smolov Jr, German Volume Training and leaderboards. Optional — the core program never asks for a cent.
★ 5.0 from 92 ratings on the App Store · ★ 4.9 on Google Play
“This is a fantastic alternative to StrongLifts. It has an easy to use, clean UI with no distractions or subscription nagging. The free version is feature complete for basic use…”
“This app does exactly what it needs to without the bloat. I switched over after another popular app moved to a subscription model, and I couldn’t be more pleased.”
“The info that you need before a workout is right there on the home screen. It also tells you which plates to use for each lift, so you don’t have to do the math.”
It doesn't matter much which program you run — what matters is showing up and lifting a little more than last time. 5x5 has worked for 60+ years because it's impossible to overthink.
New to the lifts? Form guides: squat · bench · deadlift · the complete 5x5 guide
We looked at 24,205 workouts logged in Lift5x5. Among lifters who kept showing up, here's the median weight added:
The catch isn't the program — it's attendance: only about 4 in 10 lifters reach 10 sessions. The app's job is to make showing up the easy part. Read the full State of 5x5 report →
Three apps automate 5x5 today. Here is the honest short version — including where we fall short.
| Lift5x5 | StrongLifts | Boostcamp | |
|---|---|---|---|
| Full 5x5 program | Free | Subscription after 7-day trial ($59.99/yr US) | Free |
| Auto progression & deloads | Built in, program-aware | Built in | Community program — varies by version |
| Import StrongLifts history | Yes, one CSV | — | No |
| Apple Watch app | Not yet | Yes | No |
| Built for | 5x5 plus 5 more programs | 5x5, custom programs on Pro | 130+ program library |
Prices checked August 2026. Hevy, Strong and the spreadsheet route are in the full comparison of the best 5x5 apps.
Yes. The full 5x5 program is free with no ads: automatic weight progression, deloads when you stall, warmup sets, plate calculator, rest timer, full history and CSV export. Nothing you need to run the program sits behind a paywall.
Pro is an optional coach layer: forecasts for your next plate, plateau warnings, per-lift custom progression (increments, deload rules, sets × reps), the Madcow 5x5, GZCLP, Texas Method, Smolov Jr and German Volume Training programs, and anonymous leaderboards. In the US it starts at $4.99/month, with yearly and one-time lifetime options — the exact price for your country is shown in the app before you pay.
Yes. Export a CSV from the StrongLifts app and import it in Lift5x5 under Settings → Import. Your workouts, working weights and progress come across in about a minute.
Both. Pick your unit at setup; progression, warmups and the plate calculator all snap to plates you can actually load, including a custom bar weight and microplates if you have them.
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? Bring your history with you — or read our honest comparison of the best 5x5 apps in 2026.