5×5 Linear Progression + Accessories
By Mehdi Hadim · From Original Source
Also known as: stronglifts · stronglifts accessories · sl5x5 · 5x5 accessories
The novice 5×5 with the Chest/Back assistance work from the same author: two extra lifts a workout, 3×8 each. Workout A adds pull-ups and skull crushers, Workout B dips and barbell curls. The five main lifts progress every session exactly as the plain 5×5; the assistance lifts add weight whenever you make all three sets of eight, with a dip belt on pull-ups and dips.
Free to use · auto progression, rest timers & PR tracking built in
What is 5×5 Linear Progression + Accessories?
5×5 Linear Progression + Accessories is the novice 5×5, as Mehdi Hadim wrote it for StrongLifts 5×5, with the assistance work he published to go with it. It uses the Chest/Back version of his three assistance templates, the one he recommends: two extra lifts a workout, three sets of eight each. Workout A runs squat, bench and rows at 5×5, then pull-ups and skull crushers. Workout B runs squat, overhead press and the single deadlift set, then dips and barbell curls. Still three days a week, alternating A-B-A / B-A-B across a two-week cycle.
Is 5×5 Linear Progression + Accessories right for you?
Run this when you want the plain 5×5's strength progression with some extra chest, back and arm work. The main lifts already train your arms hard, so the extra lifts are a bonus rather than a must: this suits lifters who enjoy the extra work. If you are on day one, or short on time, the plain version teaches the same five lifts with less to do.
How progression works
The main lifts progress exactly as the plain 5×5: 2.5 kg per completed workout on squat, bench, press and row, 5 kg on the deadlift, and a 10% deload after three failed workouts at the same weight. The assistance lifts are 3×8: make all three sets of eight and the weight goes up next time. Use the smallest jumps your gym has. Pull-ups and dips start at bodyweight and get heavier with a dip belt. There is no deload on the assistance lifts: a missed set holds the weight. Rest as long as you need to make the next set.
Durata runs this progression for you — there are no percentages to work out, so each session's target carries over from what you logged last time and the weight moves when you hit or miss the prescribed reps.
5×5 Linear Progression + Accessories — every set, every session
Week 13 sessions
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Bench Press (Barbell) | 5×5 | 3:00 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
| Pull Up (Weighted) | 3×8 | — |
| Skullcrusher (Barbell) | 3×8 | — |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Overhead Press (Barbell) | 5×5 | 3:00 |
| Deadlift (Barbell) | 1×5 | 4:00 |
| Chest Dip (Weighted) | 3×8 | — |
| Bicep Curl (Barbell) | 3×8 | — |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Bench Press (Barbell) | 5×5 | 3:00 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
| Pull Up (Weighted) | 3×8 | — |
| Skullcrusher (Barbell) | 3×8 | — |
Week 23 sessions
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Overhead Press (Barbell) | 5×5 | 3:00 |
| Deadlift (Barbell) | 1×5 | 4:00 |
| Chest Dip (Weighted) | 3×8 | — |
| Bicep Curl (Barbell) | 3×8 | — |
Workout A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Bench Press (Barbell) | 5×5 | 3:00 |
| Bent Over Row (Barbell) | 5×5 | 2:30 |
| Pull Up (Weighted) | 3×8 | — |
| Skullcrusher (Barbell) | 3×8 | — |
Workout B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 5×5 | 3:00 |
| Overhead Press (Barbell) | 5×5 | 3:00 |
| Deadlift (Barbell) | 1×5 | 4:00 |
| Chest Dip (Weighted) | 3×8 | — |
| Bicep Curl (Barbell) | 3×8 | — |
5×5 Linear Progression + Accessories — common questions
How much longer is a session than plain 5×5?
About 50–65 minutes, with the two assistance lifts on top of the main 5×5.
What if I can't do a pull-up?
Do chin-ups instead (palms towards you), use a band for help, or swap in lat pulldowns until the pull-up comes.
How do I add weight to pull-ups and dips?
With a dip belt, which hangs plates from your waist. Start at bodyweight, and once all three sets of eight are made, add the smallest plate you have.
I'm already running the plain 5×5. Can I switch mid-stream?
Yes. The five main lifts, set schemes and progression rules are identical, so you carry your working weights straight across. Only the assistance lifts start fresh.
Is there an app that runs 5×5 Linear Progression + Accessories for you?
Yes. Durata runs 5×5 Linear Progression + Accessories as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: Based on StrongLifts 5×5 and its Chest/Back assistance work by Mehdi Hadim
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run 5×5 Linear Progression + Accessories in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
