CALCULATOR

StrongLifts 5x5

12-week progressive overload projection

Program Options

Split

Alternate Workout A & B

Frequency

3 sessions per week

Squat

Bench Press

Barbell Row

Overhead Press

Deadlift

Week	Squat	Bench Press	Barbell Row	Overhead Press	Deadlift
Start	20	20	30	20	40
1	27.5	25	35	22.5	42.5
2	35	27.5	37.5	27.5	47.5
3	42.5	32.5	42.5	30	50
4	50	35	45	35	55
5	57.5	40	50	37.5	57.5
6	65	42.5	52.5	42.5	62.5
7	72.5	47.5	57.5	45	65
8	80	50	60	50	70
9	87.5	55	65	52.5	72.5
10	95	57.5	67.5	57.5	77.5
11	102.5	62.5	72.5	60	80
12	110	65	75	65	85

Squat+90 kg20 → 110 kg

Bench Press+45 kg20 → 65 kg

Barbell Row+45 kg30 → 75 kg

Overhead Press+45 kg20 → 65 kg

Deadlift+45 kg40 → 85 kg