Adding accessories to 5x5: what and when

The question every 5x5 lifter eventually asks: “Can I add curls?”

The base 5x5 program is minimalist by design. Five exercises total, nothing else. But the urge to add more is powerful — and sometimes appropriate.

Here’s when accessories help, when they hurt, and which ones actually matter.

Why 5x5 Excludes Accessories

The original program philosophy: compound lifts already work everything.

Squats train your quads, hamstrings, glutes, core, and back. Bench trains your chest, shoulders, and triceps. Rows train your back, biceps, and rear delts. Press trains your shoulders, triceps, and upper chest. Deadlifts train… basically everything.

Adding isolation work provides diminishing returns while consuming recovery capacity. The program guide explains why the base 5x5 structure is so effective before any extras.

For beginners, this is true. A novice builds biceps effectively from rows and chin-ups alone. Adding three curl variations doesn’t speed arm growth — it just tires you out.

When to Consider Accessories

Signs you might benefit from accessories:

1. Progress has slowed on main lifts — you’ve been running the program 4+ months and weight increases are becoming difficult

2. Recovery is excellent — you’re sleeping well, eating enough, not sore between sessions, and feel fresh when you arrive at the gym

3. Specific weak points exist — you consistently fail at the same portion of a lift (lockout on bench, off the floor on deadlift)

4. You’re an intermediate — you’ve moved past linear progression on some or all lifts

Signs you should NOT add accessories:

1. You’re still making progress — if weights are going up, don’t fix what isn’t broken

2. You’re fatigued — if you’re struggling to recover between sessions, adding more work makes it worse

3. You’re a beginner — less than 6 months of consistent training means you don’t need accessories yet

The Best Accessories for 5x5

These complement the program without excessive overlap:

Chin-ups or Pull-ups

Why: Direct lat and bicep work. Rows hit these muscles but chin-ups hit them harder.

How: 3 sets of 5-10 reps at the end of Workout B (after deadlifts)

Progression: Add reps until you can do 3×10, then add weight (belt or dumbbell between feet)

Dips

Why: Direct tricep and lower chest work. Complements bench and press.

How: 3 sets of 8-12 reps at the end of Workout A (after rows)

Progression: Bodyweight until you can do 3×12, then add weight

Face Pulls or Band Pull-aparts

Why: Rear delt and rotator cuff health. Counteracts all the pressing.

How: 3 sets of 15-25 reps, can be done daily or at the end of every session

Progression: These are for health, not strength. Keep them light.

Ab Work

Why: The compound lifts train core but direct work helps. Stronger abs mean better bracing.

How: 2-3 sets of planks (30-60 seconds), hanging leg raises, or ab wheel. End of any session.

Curls (yes, seriously)

Why: Bicep size and elbow health. The joke is that everyone wants to curl, and there’s nothing wrong with that.

How: 2-3 sets of 10-15 reps, any curl variation. End of workout.

Note: Curls don’t improve your row or deadlift. They build biceps. If that’s a goal, add them.

Accessories That Often Hurt Progress

Leg Press, Leg Extension, Leg Curls

Problem: You already squat 3× weekly and deadlift 1×. Adding leg machine work is redundant volume that impairs squat recovery.

Exception: If transitioning to intermediate programming with reduced squat frequency, leg accessories can fill the gap.

Extra Bench Variations

Problem: Incline bench, decline bench, close-grip bench — all before you’ve mastered the flat bench. This spreads your adaptation too thin.

Exception: After benching 1× bodyweight, specialization might help.

Heavy Barbell Rows (extra sets)

Problem: You already row in the program. Adding more rows doesn’t produce more back growth — it just fatigues you for next session’s squats.

Any Accessory Done Heavy

Problem: Accessories should be moderate intensity. Heavy tricep work before bench press impairs bench performance. Heavy curls fatigue your grip for deadlifts.

How to Structure Accessories

If you decide to add them:

Workout A (Squat, Bench, Row):

• Complete main lifts first
• Then: Dips 3×8-12
• Then: Face pulls 3×15-20
• Total added time: 10-12 minutes

Workout B (Squat, Press, Deadlift):

• Complete main lifts first
• Then: Chin-ups 3×5-10
• Then: Curls 2×12-15 (optional)
• Then: Ab work 2-3 sets
• Total added time: 12-15 minutes

Main lifts always come first. Never do accessories if you’re too tired to complete the main work.

Volume Limits

Research suggests muscle growth requires approximately 10-20 sets per muscle group per week.

5x5 already provides:

• Quads: 15 sets (squats)
• Hamstrings/Glutes: 16 sets (squats + deadlifts)
• Chest: 5-7 sets (bench + some press carryover)
• Shoulders: 7-10 sets (press + bench + rows)
• Back: 5-6 sets (rows + deadlifts)
• Biceps: 5-6 sets (rows, deadlifts)
• Triceps: 7-10 sets (bench + press)

For beginners, this is enough for everything except possibly biceps and direct arm work.

Adding more than 5-6 accessory sets total risks pushing beyond productive volume into junk volume territory.

The Simplest Approach

Months 1-6: No accessories. Just the program.

Months 6-12: Add chin-ups and dips. Maybe ab work.

After 1 year: Evaluate specific needs. Add targeted accessories based on weak points.

Most lifters add too much too soon. The program is called 5x5, not 5x5-plus-whatever-you-saw-on-Instagram. See the full list of programs for structured ways to add volume when you’re truly ready.

Track Everything

If you add accessories, track them the same way you track main lifts. Progressive overload applies to assistance work too.

Use Lift5x5 to log everything. The 5x5 training guide explains the base program, and understanding progressive overload helps you know when more work actually helps.

Accessories can enhance 5x5. They can also derail it. Add thoughtfully, track consistently, and prioritize the main lifts always.