Strength 5x5 3 Days routine
Squat, bench press and overhead press for 5 sets of 5, and deadlift for one heavy set of 5, plus one accessory per day.
- 3days a week
- 60 minper session
- 6exercises
- 12weeks
- Gain strength
- Strength
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back SquatAdd 2.5 kg per session as long as you complete 5 × 5. | Quads | 5 × 5 | 2 | 3:00 |
| 2 | Barbell Bench Press | Chest | 5 × 5 | 2 | 3:00 |
| 3 | Barbell Row | Back | 3 × 8–10 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back SquatIf recovery starts to slip, use 10% less load on this day than on day A. | Quads | 5 × 5 | 2 | 3:00 |
| 2 | Barbell Shoulder Press | Shoulders | 5 × 5 | 2 | 3:00 |
| 3 | Lat Pulldown | Back | 3 × 8–10 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 5 × 5 | 2 | 3:00 |
| 2 | DeadliftOne working set of 5. Add 5 kg per week as long as you complete it at RIR 2. | Hamstrings | 1 × 5 | 2 | 4:00 |
| 3 | Barbell Bench Press | Chest | 5 × 5 | 2 | 3:00 |
Rest between sets, in minutes.
How to progress
Add 2.5 kg on the main lifts when you complete all sets at the indicated RIR; if you fail two sessions in a row, drop 10% and build back up.
- RIR 2 on every exercise
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You're new or have only trained for a short while and want a solid base.
- You have 3 days a week and about 60 minutes per session.
- You train in a gym. Equipment: barbell, cable machine, bench, and rack.
- Your goal is to gain strength.
Been training for a while? Check out Max strength 4 days.
Other strength routines
- Intermediate Full Body 3 Days3 days · 65 min · IntermediateSee routine →
- Powerlifting Strength 4 Days4 days · 85 min · Intermediate and advancedSee routine →
- Strength and hypertrophy hybrid 4 days4 days · 75 min · Intermediate and advancedSee routine →
Frequently asked questions
How long is the Strength 5x5 3 Days routine?
It's designed for 12 weeks, with 3 sessions of about 60 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 15 sets for the quads, 10 sets for the chest, and 6 sets for the back per week. That's 37 sets a week in total.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it's RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, cable machine, bench, and rack.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
