Old School 5x5
Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
Workout A
Muscles worked: Quads, Chest, Upper back, Hamstrings, Abs
- Barbell Full Squat5 sets × 5
- Barbell Bench Press5 sets × 5
- Barbell Bent Over Row5 sets × 5
- Lying Leg Curl Machine3 sets × 10-12
- Hanging Leg Raises3 sets × 12
Workout B
Muscles worked: Quads, Front delts, Lower back, Side delts, Calves, Abs
- Barbell Full Squat5 sets × 5
- Barbell Standing Military Press5 sets × 5
- Barbell Deadlift1 sets × 5
- Lateral Raises Dumbbell3 sets × 15-20
- Bodyweight Standing Calf Raise3 sets × 15-20
- Abdominal Crunches3 sets × 15
Workout A
Muscles worked: Quads, Chest, Upper back, Hamstrings, Abs
- Barbell Full Squat5 sets × 5
- Barbell Bench Press5 sets × 5
- Barbell Bent Over Row5 sets × 5
- Lying Leg Curl Machine3 sets × 10-12
- Hanging Leg Raises3 sets × 12
- Stationary Exercise Bike1 sets × 10min
Old School 5x5 FAQ
Who is the Old School 5x5 program for?
Old School 5x5 is written for beginner lifters and runs 3 training days per week. Three days of heavy compound lifts on a simple A and B rotation. Add weight every session and get strong fast.
How many days a week is the Old School 5x5?
3 days per week, with each session focused on specific muscle groups. Open it in the planner to see every day, exercise, set and rep.
Is the Old School 5x5 free?
Yes — Old School 5x5 is completely free to follow. You can also track your sets and reps against it in the workout logger.
Related programs
Bodyweight Mass Builder
3 days / week · Real muscle from nothing but your bodyweight and a band. Three full body sessions built on dips, pull-ups and squats, progressed by adding reps and slowing the negatives.
Living Room Lean Circuit
4 days / week · Keeps the muscle and burns the rest, with no equipment to buy. Dense bodyweight sessions with a short conditioning finisher, and the leg day left heavy so nothing eats its recovery.
No Gym Fat Burner
4 days / week · A four day home plan that burns calories on purpose. Bodyweight strength holds the muscle, bodyweight intervals raise the burn, and a long easy walk keeps it all repeatable.
Home Glute Sculpt
4 days / week · Rounder glutes and firmer legs with a band and your bodyweight, no rack in sight. Glutes lead the week, an upper day keeps the shape balanced, and a walk finishes it off.
Bodyweight Strong
3 days / week · Honest strength from the hardest bodyweight moves, no plates required. Low reps on dips, pull-ups and split squats, progressed by moving to tougher variations rather than more weight.
The Mass Blueprint PPL
6 days / week · Six days of push, pull and legs with every muscle trained twice a week. A proven structure for lifters chasing maximum size.
Free, open and shared for everyone.