How to Change Sets and Reps

You can change the sets and reps when you unlock the Power Pack.

To change the sets and reps, go to settings - workout - tap the exercise - sets and reps.

Main Exercises

On the Squat, Bench, Overhead Press and Barbell Row you can choose 5x5, 3x5, 3x3, and 1x3. This is the progression we recommend. Once you're no longer making progress on 5x5, switch to 3x5, then 3x3 and eventually 1x3 (one heavy set of three reps followed by 2 lighter sets of 3 reps). Deadlift is only 1x5 not 5x5 so you can't change the sets and reps there.

The app will tell you when to switch sets and reps to continue making progress. If you missed the notice, you can manually switch from the settings anytime (workout - tap the exercise - sets and reps).

For more information, read this:

Assistance Exercises

We have created several assistance exercises for you. They show in settings - workout - tap the + button at the bottom. We've preset the sets and reps, workout and progression we recommend for these default assistance exercises. Here's the full list...

  • Chinups and Dips. We recommend these two assistance exercises to increase upper-body strength and mass, especially for bigger arms.
  • Barbell Curls and Skullcrushers. Isolation exercises for biceps and triceps. Add chinups and dips before you add these two exercises.
  • Planks and Hanging Knee raises. Target your ab muscles. Keep in mind proper diet is key, without it your abs will not show.
  • Seated and standing calf raises. To target your calves, although keep in mind genetics may mean these have little impact.
  • Paused and Close Grip Bench. Assistance exercises to help your Bench Press.
  • Pushups and Pullups.

You can't change the sets and reps for these exercises. You also can't change the workout in which the exercises show. For example, Chinups is 3x10 body-weight, and 3x5 weighted. Chinups always show in workout B. You can't do 3x10 Weighted Chinups in workout A. If you want that, create your own "Custom Chinups" exercise. You'll be able to add it two one or both workouts, with the sets and reps you want.

For more information about assistance work for StrongLifts 5x5, read the article on the website

Custom Assistance Exercises

You can create any assistance exercise you want in settings - workout - tap the + button to add an exercise - then tap the next + button to create an exercise. When you create an assistance exercise, you can set the set and reps you want.

The maximum amount of sets you can enter is five. More than five reps doesn't make any sense because this is assistance work. If you can do more than five sets after the main exercises, you're not lifting heavy enough. Go for quality work (heavy weights) rather than quantity (lots of exercises).

The maximum amount of reps you can enter is 15. More than 15 reps is pointless as that builds endurance not strength. The point is to lift heavy so you get stronger - STRONGLIFTS. You wouldn't do 20 reps on the bench to build a bigger chest. Don't do it on Chinups, Dips or abs. Go heavy instead by adding weight.