Increasing your strength allows you to train with heavier weights. Using heavier weights will enable you to get more out of your training.
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The 5x5 program was made famous in the 1976 book “The Strong Shall Survive,” written by Bill Starr. Although adopted by countless individuals over the years, the premise and science behind the program remain the same: perform five sets of five reps per exercise with consistent, heavy loads. The 5x5 focuses on the big five compound lifts and includes workload variability keeping it more in line with its roots than most other interpretations.
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The Lift League 5x5 training program includes a 1RM calculator, a TDEE/Body Composition/Macros calculator, scaling instructions, form references for every exercise, and warmup and cooldown suggestions.
 
Equipment - barbell, rack, bench