Beginner 5x5
3 days/week
Linear strength progression
Workout A
Squat5x5 @ 45 lb
Bench Press5x5 @ 45 lb
Barbell Row5x5 @ 65 lb
Workout B
Squat5x5 @ 45 lb
Overhead Press5x5 @ 45 lb
Deadlift1x5 @ 95 lb
Lift Tracker
Workouts
Mission Control workout tab is live.
Seeded routines and custom additions save locally in this browser while we build toward Supabase accounts.
Add Exercise
Add Routine
Track Workout
Pick a template, start the session, then log each working set.
Rest Timer
3:00
Warmup Suggestions
SquatWork 45 lb
Use the working weight after a light mobility warmup.
Bench PressWork 45 lb
Use the working weight after a light mobility warmup.
Barbell RowWork 65 lb
Use the working weight after a light mobility warmup.
Plate Loading
Squat45 lb bar
Use the empty bar
Bench Press45 lb bar
Use the empty bar
Barbell Row45 lb bar
Add 10 lb per side
Workout History
Recent sessions and saved templates in one phone-friendly view.
0 logged
Finish and save a workout to start building history here.
5x5 Plus
3 days/week
More upper-body volume
Workout A
Squat5x5 @ 45 lb
Bench Press5x5 @ 45 lb
Barbell Row5x5 @ 65 lb
Chin-up3x8 @ 0 lb
Workout B
Squat5x5 @ 45 lb
Overhead Press5x5 @ 45 lb
Deadlift1x5 @ 95 lb
Dip3x8 @ 0 lb
5x5 Ultra
4 days/week
Upper/lower split
Lower A
Squat5x5 @ 45 lb
Deadlift1x5 @ 95 lb
Upper A
Bench Press5x5 @ 45 lb
Barbell Row5x5 @ 65 lb
Overhead Press3x5 @ 45 lb