StrongLifts 5×5 without the notebook. Free, in one tap.
Alpha Lifts builds both workouts, puts them on your week, and works out the next weight from the sets you logged. Five lifts, three days, no spreadsheet. The whole tracker is free, with no trial.
One email when we launch, and nothing before it. Android, and installable from any modern browser. A native iOS app is on the roadmap, not shipped. How we handle it.
The week the app builds
Workout A
Monday and Friday
- Back Squat 5 × 5
- Bench Press 5 × 5
- Barbell Row 5 × 5
Workout B
Wednesday
- Back Squat 5 × 5
- Overhead Press 5 × 5
- Deadlift 1 × 5
- Days a week
- 3
- Level
- Novice
- Lifts a session
- 3
- Equipment
- A barbell and a rack
- Progression
- Add weight when every set hits five
- These numbers
- From the app’s own program list, 11 September 2026
How the weight goes up.
5×5 is linear progression, so the only question that matters is when to add weight. The app answers it from the sets you logged.
Hit all five sets, add weight
When every set reaches five reps, the next session opens at the next weight up: 5 lb in pounds, or 2.5 kg on a barbell in kilos. Miss it and the weight stays where it is until you hit it.
The first time you meet a lift
A lift with no history gets a first-time prompt asking you to set a baseline, rather than a number the app invented. From the second session on it has your own figures to work from.
Warm-ups and plate math
Every heavy lift comes with a warm-up ramp up to your working weight, the app works out which plates to load, and the rest timer runs longer after a hard set than an easy one.
Deloads are yours to turn on
Automatic deload weeks are opt-in, and they fire on what your training says rather than on the calendar: lifts gone flat, sets ending at failure, volume sliding. You can always just drop the weight yourself.
Where this differs from 5×5 on paper.
StrongLifts 5×5 is Mehdi Hadim's program. Alpha Lifts runs a simplified version of it, and the differences belong here rather than in a footnote you find in week three.
The week repeats as built
A on Monday, B on Wednesday, A on Friday, and the same again next week. The published program alternates so the following week starts with B; the app runs the week as built rather than flipping it for you.
Nothing resets itself
The program's answer to three failed sessions is to cut the weight. The app will not do that behind your back: it keeps the weight where it is, shows you the history, and leaves the call to you.
The five lifts, and nothing else
The template is squat, bench, row, press and deadlift. If you want chin-ups or dips alongside them, you add them yourself, and the app keeps them in the plan if you say so.
Your own numbers from the start
There is no prescribed empty-bar starting weight. The first session of each lift asks you where you are, which is also how the app handles someone returning to the program.
What comes with it.
5×5 is one of the programs inside Alpha Lifts, not a product of its own. Everything the free tracker does, it does here, including an individually verified video on every lift in this program.
Two other programs start the same way: Starting Strength and GZCLP. Or see everything the free tracker includes. New to lifting? Start from four questions instead.
Run 5×5 the day it opens.
Alpha Lifts is in its final stretch before launch. Leave your email and we’ll tell you the day you can start this program in it.
- The whole tracker is free, with no trial and no history limit. That is a term of service, not a slogan.
- Android, and installable from any modern browser. A native iOS app is on the roadmap, not shipped.
- Export everything to CSV whenever you want. Your email is never sold.
One email when we launch, and you can unsubscribe anytime. How we handle it.