With summer coming up, it’s the dream scenario for any guy who loves going to the gym. I’m talking about getting shredded and jacked all at the same time. But how do you best accomplish this goal? One of your best and safest bets is to go with the stronglifts 5×5 approach – a highly effective program used by Arnold Schwarzenegger’s mentor Reg Park.

How it Works:

You only need to train 3 days a week, and you only perform 5 sets and 5 reps on each exercise – usually Monday/ Wednesday/ Friday. This schedule can be altered, however it is essential that you schedule at least a days rest between each session.

Workout Options:

You will need to alternate between workout A and workout B. So for example, workout A would be performed on Monday and workout B on Wednesday, and then back to A on Friday.

Workout A                                                                             Workout B

Squat 5×5

Squat 5×5

Bench Press 5×5

Overhead Press 5×5

Barbell Rows 5×5

Deadlift 1×5

Pushups 3 x Failure

Pullups 3 x Failure

  • Add 5lbs. total weight each workout until you can’t get 5 reps on all 5 sets anymore
  • If you happen to stall on an exercise and cannot perform 5 reps then take off 10% of the weight
  • Continue adding 5lbs total weight each workout until you stall again
  • To ensure fat loss, be sure to add 10-20 minutes of some type of HIIT after each session.


Mehmet Edip is an internationally published fitness model, writer, actor and competitive athlete. Be sure to watch his latest motivational video, and check out his Facebook fanpage.