The 5x5 Method — Strength Workout Program, 3 Days a Week, 12 Weeks (PDF + Tracker)
Five lifts. Five sets of five. A little more weight every single session. The simplest strength program ever written — Squat, Bench, Barbell Row, Overhead Press and Deadlift, three days a week, adding a little to the bar each time you train. For a beginner or a returning lifter, nothing builds raw strength faster or more reliably. This is the full method: why it works, how to run it, the technique on every lift, a complete 12-week logbook, and exactly what to do the day the weight stops moving. Which Chalk strength path fits you? → The 5×5 Method — you're here. Pure strength, three days a week, five big lifts. The fastest, simplest way to get strong from scratch. Full Body (3x) — want strength and size together, with accessories? The full-body build on three days a week. Upper / Lower (4x) — ready for a four-day split and more volume once your strength base is set. 📘 Inside the 71-page guide The full method — why 5×5 works and exactly how to run it Technique on every lift — a complete breakdown of all five barbell movements A form-demo video on every single lift The warm-up ramp — how to build to your working weight, and how long to rest When it stalls — the deload & microloading plan for the day the weight stops climbing Bonus: picking your starting weights, RPE, recovery & common mistakes to skip 📊 Plus a fillable Excel logbook Every session laid out — log the weight you hit, session by session Locked so you only type in your numbers Works on phone, Excel, Google Sheets or Numbers Your 12 weeks Add weight every session — small, relentless jumps on all five lifts Microloading built in for when the big jumps get hard A deload & reset plan for the day a lift stalls, so you keep climbing A Week-12 test — measure how far you've come against Week 1 Who it's for Beginners who want the fastest, most proven path to real strength Returning lifters rebuilding after time off Anyone who wants one clear plan and a number to beat every session What you get ✅ 71-page method + coaching guide (instant download) ✅ Fillable Excel logbook — all 12 weeks ✅ 36 sessions of pure barbell strength ✅ Linear progression, microloading & a stall plan ✅ Technique breakdown & a demo on every lift ✅ Works on any device — yours forever Common questions Is 5×5 good for beginners? It's the classic beginner strength program — five compound lifts, simple progression, and the fastest strength gains you'll ever make. The guide coaches every lift from scratch. What if the weight stops going up? That's expected, and it's covered. The method includes microloading and a deload-and-reset plan so you keep progressing past the first stall. What equipment do I need? A barbell, a rack, a bench and plates — a standard gym or a home setup. This is a barbell program. What do I get, and does anything ship? A digital PDF plus a fillable Excel logbook, delivered instantly. Nothing ships. Can I use it on my phone? Yes — log right on the page, or print all 12 weeks. Five lifts. Add a little every time. Get genuinely strong.