StrongLifts 5x5 Logbook
StrongLifts 5x5 Logbook
Workout A and Workout B spreads with 5x5 grids and the deload logic built in.
Why this logbook
Built specifically for StrongLifts 5x5
StrongLifts 5x5 is the most downloaded beginner lifting program on the internet because it removes every decision: Workout A is squat/bench/row, Workout B is squat/press/deadlift, you alternate them three times a week, and you add 5lb (2.5kg) every session you complete all 5x5. The challenge isn't complexity — it's tracking 25 reps per exercise across 3 workouts a week without losing count, especially when the weights get heavy and your brain is cooked between sets. A purpose-built 5x5 grid with Workout A/B tabs makes StrongLifts self-documenting.
5x5-specific needs: a 5-across grid that forces you to mark each set either complete or incomplete (you can't progress if you missed any rep), an A/B alternation tracker so you always know which workout is next, and a deload flag for any lift where you've missed the same weight 3 workouts in a row (Mehdi's deload rule). The 5x5 logbook also tracks the deadlift 1x5 separately since it alternates with the row as your posterior chain lift.
What you get
StrongLifts 5x5-specific tracking features
5x5 checkbox grid per exercise (mark complete/incomplete)
Workout A / Workout B alternation header
Deload flag after 3 consecutive fails on the same weight
Deadlift 1x5 row separate from the 5x5 grid
Next-session weight auto-suggestion
Real lifters
What they're saying
“First week phone-free I hit a 15-pound bench PR. Turns out I was never actually pushing to failure because my focus lived on Instagram.”
Marcus, 28
Software developer • 5/3/1
“Rest timers dropped from five minutes of scrolling to focused 90-second resets. Twice the work, same session time. Plateau gone.”
Sarah, 32
Marketing lead • PPL
“Six months in ForgeLogbooks delivered more strength than my previous two years combined. The spreads keep me honest.”
Alex, 26
Teacher • Starting Strength
Free StrongLifts 5x5 template
Try it before you buy the full book
Grab the free single-page StrongLifts 5x5 log template — drop your email and we'll send it straight to your inbox.
Frequently asked
StrongLifts 5x5 logbook questions
How do I know when to deload?+
Mehdi's rule is clear: if you fail the same weight 3 workouts in a row, deload 10%. Each lift has a fail counter so you always know when to trigger the reset.
Can I run StrongLifts 3x5 after graduating from 5x5?+
Yes. The builder lets you switch to 3 working sets per lift when you graduate to the 3x5 phase.
What about accessory work like curls or abs?+
There is a dedicated accessory section at the end of each Workout A/B spread for the optional curl and core work Mehdi mentions.
Can I use kilograms instead of pounds?+
Yes — the builder is unit-agnostic. Enter weights in kg or lb; the progression math works the same either way.
Is this compatible with Ivysaur's 4-4-8 or Reddit PPL graduations?+
When you outgrow StrongLifts, you'll typically move to 5/3/1, Madcow 5x5, or PPL — each of those has its own template in the ForgeLogbooks catalog.
Ready to build your StrongLifts 5x5 logbook?
Pre-configured with a StrongLifts 5x5 template — edit freely before you buy.