5x5 programs & variations

Compare 5x5 programs: StrongLifts, Starting Strength, Madcow, Texas Method. Find the right program for your experience level.

Lift5x5 Team ·

The 5x5 rep scheme has been used in strength training for over 50 years. Bill Starr popularized it in the 1970s, and since then, coaches have created dozens of variations for different training levels and goals.

Not all 5x5 programs are created equal. This guide breaks down the main options so you can pick the right one.

Beginner Programs

If you’ve never run a barbell program before — or if it’s been more than a year since you trained consistently — start here.

StrongLifts 5x5

The most popular beginner program. Three workouts per week alternating between two sessions (A and B), with weight added every successful workout.

Structure:

  • Workout A: Squat 5×5, Bench 5×5, Row 5×5
  • Workout B: Squat 5×5, Press 5×5, Deadlift 1×5

Progression: Add 2.5kg per workout (5kg for deadlifts)

Best for: Complete beginners, lifters returning after a long break

Typical duration: 3-6 months before progression stalls

StrongLifts succeeds because it removes decision-making. You know exactly what to do every session. The app handles the math. You just show up and lift.

Full StrongLifts breakdown →

Starting Strength

Mark Rippetoe’s program uses 3×5 instead of 5×5. Fewer total sets means slightly less volume but also faster workouts.

Structure:

  • Workout A: Squat 3×5, Bench 3×5, Deadlift 1×5
  • Workout B: Squat 3×5, Press 3×5, Power Clean 5×3

Progression: Add 2.5kg per workout

Best for: Beginners who want shorter workouts or who respond better to lower volume

Typical duration: 3-4 months

The main differences from StrongLifts: less volume, power cleans instead of rows. Power cleans are more technical but build explosive hip extension. Rows are simpler and build more back mass.

StrongLifts vs Starting Strength comparison →

Intermediate Programs

Once per-workout progression stops working, you need a program designed for slower progress. These programs add weight weekly instead of every session.

Madcow 5x5

The natural progression from StrongLifts. Same exercises, same 5×5 framework, but with ramping sets and weekly progression.

Structure: Instead of five sets at the same weight, you work up to a single top set:

  • Set 1: 5 reps at ~50% of top weight
  • Set 2: 5 reps at ~62.5%
  • Set 3: 5 reps at ~75%
  • Set 4: 5 reps at ~87.5%
  • Set 5: 5 reps at 100% (new PR attempt)

Progression: Add 2.5kg to your top set each week

Best for: Lifters who’ve stalled on StrongLifts/Starting Strength

Typical duration: 8-12 weeks per cycle

Madcow acknowledges that intermediate lifters can’t set PRs every session. The ramping sets let you practice the movement at lighter weights before your one challenging set.

Complete Madcow guide →

Texas Method

More aggressive than Madcow, with a distinct volume/recovery/intensity split across the training week.

Structure:

  • Monday (Volume): Squat 5×5, Bench 5×5, Deadlift 1×5
  • Wednesday (Recovery): Squat 2×5 at 80%, Press 3×5
  • Friday (Intensity): Squat 1×5 (new PR), Bench 1×5 (new PR), Power Clean 5×3

Progression: Add 2.5kg to Friday’s PRs each week

Best for: Intermediate lifters who respond well to higher volume

Typical duration: 12+ weeks

Texas Method is brutally hard. Monday’s five sets of five at a challenging weight accumulates serious fatigue. If you’re not recovering well between sessions, Madcow is the better choice.

Texas Method explained →

Program Comparison

ProgramSets/RepsProgressionLevelWorkout Time
StrongLifts5×5 straightPer sessionBeginner45-60 min
Starting Strength3×5 straightPer sessionBeginner35-50 min
Madcow5×5 rampingWeeklyIntermediate50-70 min
Texas MethodMixedWeeklyIntermediate60-90 min

Choosing Your Program

Start with StrongLifts/Starting Strength if:

  • You’ve never done barbell training
  • It’s been more than a year since you trained consistently
  • You can’t remember your old lifting numbers

Move to Madcow/Texas Method when:

  • You’ve deloaded 2-3 times on the same lift without breaking through
  • Adding weight every session feels impossible despite good recovery
  • You’ve been running a beginner program for 4+ months

Stick with beginner programming until it stops working. The gains come faster on per-session progression. Don’t switch to intermediate programming because you’re bored or because you “feel” like an intermediate. Wait until the numbers force you to switch.

Frequently Asked Questions

What about 5/3/1?

Jim Wendler’s 5/3/1 is an excellent program, but it’s not a 5x5 variation. It uses monthly progression with varying rep ranges (5, 3, and 1+) and is better suited for intermediate-to-advanced lifters who want sustainable long-term progress.

Can I mix programs?

Not recommended. Each program is designed as a complete system. Cherry-picking elements usually results in suboptimal volume or recovery.

If you want modifications, keep them minimal: swapping rows for chin-ups, or adding one accessory exercise. Don’t try to combine the Texas Method volume day with the Madcow ramping scheme.

How do I know if I’m still a beginner?

You’re a beginner as long as you can add weight to the bar every session (or every few sessions) with reasonable form. This has nothing to do with the actual weight on the bar.

A 150kg squatter who can still add 2.5kg every workout is still a beginner. A 80kg squatter who’s stalled multiple times and deloaded repeatedly is an intermediate.

What comes after intermediate?

Advanced programs like Conjugate (Westside), Block Periodization, or Daily Undulating Periodization. These require more customization and typically benefit from coaching.

Most recreational lifters never truly exhaust intermediate programming. You can run Madcow or Texas Method cycles for years, taking breaks and resetting as needed.

Program Deep Dives

Program Comparisons

Transitioning & Goals

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Lift5x5 Team

Helping lifters get stronger with the simplest program that works. No BS, just barbells.