How to Customize Sets & Reps

Stronglifts makes it possible to customize the sets and reps.

1. Open Stronglifts
2. Go to Programs > Sets/Reps
3. Tap an exercise
4. Change the sets/reps.

Frequently Asked Questions

What are straight sets?

Straight sets use the same weight on every set.

For example, 5x5 225lb. You do five sets of five reps with 225lb. Like this:

• Set 1: 5x225lb
• Set 2: 5x225lb
• Set 3: 5x225lb
• Set 4: 5x225lb
• Set 5: 5x225lb

Stronglifts 5x5 uses straight sets. They limit how heavy you can go. If you take the first set to failure, you can't lift the same weight again for four more sets. You would have to lower the weight to avoid failing reps. Straight sets are helpful for less experienced lifters as they prevent going too heavy too soon. This keeps the focus on learning proper form which is more important when starting out.

What are top/back-off sets?

Top/back-off sets use one heavy set followed by several lighter sets.

For example, 5x5 225lb with 10% back-off would look like this:

• Set 1: 5x225lb
• Set 2: 5x200lb
• Set 3: 5x200lb
• Set 4: 5x200lb
• Set 5: 5x200lb

Top/back-off sets allow you to lift the heaviest weights. Unlike straight sets, you don't need to repeat the same heavy set for five sets. There's also no pre-fatigue like with ramp sets from doing gradually heavier sets before the top set. You warm up, do the top set, then lower the weight for the back-off sets.

Top/back-off sets are not recommended for new lifters because they shouldn't lift close to their max when starting out as that will result in their form breaking down. But they're great for the more experienced lifters to train at a higher intensity without the mental and physical fatigue of lifting the same heavy weight for five sets.

For more info, please read the complete guide on top/back-off sets.

What are ramp sets?

Ramp sets use progressively heavier sets using the same number of reps.

For example: 5x5 225lb ramp sets with a 10% set interval would look like this:

• Set 1: 5x135lb
• Set 2: 5x155lb
• Set 3: 5x185lb
• Set 4: 5x205lb
• Set 5: 5x225lb

The set interval setting determines the increase in weight between sets. The smaller the set interval, the smaller the weight increase between sets, and the harder the workout will be. The greater the set interval, the greater the increase in weights between sets, and the easier the workout will be.

You can change the set interval percentage like this:

1. Open Stronglifts
2. Go to Programs > Sets & Reps > Tap the exercise
3. Select "Ramp"
4. Change "Set Interval"

For example, if you change the set interval to 20%, you would get this:

• Set 1: 5x45lb
• Set 2: 5x95lb
• Set 3: 5x135lb
• Set 4: 5x185lb
• Set 5: 5x225lb

The first three sets feel more like a warmup in this case.

Madcow 5x5 uses ramp sets. You can lift about 10% more weight because you only need to do one heavy set. This is not a good idea for less skilled lifters. Their form is more likely to break down when lifting weights closer to their max. But it allows more experienced lifters to train at a higher intensity because the heaviest set doesn't need to be repeated. It's psychologically also easier to approach a workout when you know you only need to have to do one heavy set.

How do I reset to the default sets and reps?

You can reset all the pre-built Stronglifts programs to the default settings like this:

1. Open Stronglifts
2. Go to Programs
3. Reset the program to defaults
   1. iOS: tap the program, go through the screens again
   2. Android: tap the 3 dots next to the program, select setup, and go through the screens again

This will reset the program back to the default settings. You should select the template and assistance work that you want (or skip the assistance). The weights will resume where you left off if you skip the "change weights" screen.