I may as well post the routine I am using. Right now I am following Stronglifts 5×5 Beginner program. It has gone through a few revisions but I like the original version 1.0 better and included in it some ab work that was included in other versions.

Stronglifts 5×5 Beginner program can be found here: http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/

A copy of the Original Stronglifts v1.0 can be found here: https://mannixcastro.com/?attachment_id=1411


It is composed of 2 different sets of exercises that is alternated each session. The main difference I did from the current version is include some of the things in the other versions.

Changes are:

  • Dips & Pull/Chin-ups included as per version 1.
  • Ab work (crunches and prone bridges) included as per the other versions.
  • After a 3rd deload (on that specific lift ONLY) switch to 3×5.
  • After a 3rd deload after switching to 3×5 then switch to 1×5.
  • After a 3rd deload (on Squats ONLY) after switching to 1×5 then it’s time to a new program such as Mad Cow Intermediate.

Workout A:

Squats 5×5
Bench Press 5×5
Bent-Over Rows 5×5
Dips 3×5 (3 x failure if no weights. Progress to 3*5 with weights)
Reverse Crunch 3×12

Workout B:

Squats 5×5
Overhead Press 5×5
Deadlift 1×5
Pull-ups/Chin-ups 3×5 (3 x Failure if no weights. Progress to 3×5 with weights after doing 3×10 without weights. Pull-ups 1st session then alternate to Chin-ups next session, rinse repeat)
Prone Bridge (3 x failure)

Goal is to add at least 5lbs on the next session (Dip-belt with Weights for the Dips and Pull/Chin-ups).

You can view a spreadsheet I made for this routine in the link below to better understand it: Stronglifts 5×5 v1 Spreadsheet: http://forum.bodybuilding.com/showpost.php?p=197316841&postcount=8


Day 1:

Squats 5×5
Overhead Press 5×5
Deadlift 1×5
Pull-ups 3×5
Prone Bridge 3 x 60s

Day 2:

Squats 5×5
Bench Press 5×5
Bent-over Rows 5×5
Dips 3*5
Reverse Crunch 3×12

Day 3:

Squats 5×5
Overhead Press 5×5
Deadlift 1×5
Chin-ups 3×5
Prone Bridge 3 x 60s


Weight Progression:

  • +5-10 lbs per Workout Day (WOD)
  • +10 lbs to Squats next WOD if last session feels “light”
  • +10 lbs to Deadlift next DL session
  • +10-20 lbs to Deadlift next WOD if last session feels “light”


Warm Ups:

  • ALWAYS warm up with an Empty Bar then add 30-45 lbs / warm up set up to your work set.
  • Skip the Warmup Sets IF the Work Set = < 33 kg or 77 lbs
  • NO Empty Bar on Deadlifts + Bent-over Rows!!!

Ex 1:

Warm Up Sets (WU)

2×5 on Empty Bar
1×5 on Bar + 10 lbs
1×3 on Bar + 55 lbs
1×2 on Bar + 100 lbs
1×1 on Bar + 145 lbs

Work Sets (WS)

5×5 on Bar + 190 lbs

Ex 2:

Warm Up Sets (WU)

2×5 on Empty Bar
1×5 on Bar + 30 lbs
1×5 on Bar + 60 lbs
1×3 on Bar + 90 lbs
1×2 on Bar + 120 lbs
1×1 on  Bar +150 lbs

Work Sets (WS)

5*5 on +180 lbs

* Another way to do it is just subtract 45lbs from your workset and keep doing that to subsequent warmup sets until you can’t do that anymore.

My Typical Workout Day Routine:
1-2 hours Pre-workout:
Eat my Proatmeal consisting of the following:
  • 1 serving Steel Cut Oats
  • 1 serving Whey Protein Powder
  • 3-6 Strawberries
Upon Arrival at the Gym (Pre-workout):
When I start my workout these are the following things that I ALWAYS do BEFORE I start lifting:
Once I have done all that is when I start the warm-up sets of my current lift then do the workset and follow the program from there!
Post-workout (on the way out the door)
On my way out of the gym I ALWAYS drink my Post-Workout Shake consisting of the following:
(The whole shake has been sitting in my gym bag from the time I leave my apartment to when I finish my whole workout routine!)
  • 8oz Ice Cold Water with 3-5 Ice Cubes
  • 1 serving Quick 1 Minute Oatmeal
  • 1 serving WPI Protein Powder
  • 1 serving Creatine Mono
1-2 hours Post-workout:

Eat a High Carb Meal! (ie: 1-2 cups Quinoa + Meat + Vegetables)


Proper Way to do Lifts:

Other Intro to Lifts Videos:

Other Info:

That should provide the basics.



Starting Strength by Mark Rippletoe is also a GREAT and Valuable book to have and read! Everyone serious on getting strong and bodybuilding should HAVE this book! This is going to be your bible!