StrongLifts 5x5 Logbook
StrongLifts 5x5 Logbook
Workout A and Workout B spreads with 5x5 grids and the deload logic built in.
Final price depends on program length and notebook size. PDF-only: $10.
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.