StrongLifts 5×5 alternatives: strength apps for beginners
StrongLifts 5×5 is a strength program for beginners, with an app that prepares each session, adds weight after each fully successful workout and deloads when you stall. It is simple and it works. If you want more variety, block periodization or a plan that also covers running or other sports, the alternatives are Boostcamp, Alpha Progression or EntrenAI.
Updated
At a glance
| StrongLifts 5×5 (per its website) | A 5×5 beginner program (Basic, Plus, Lite & Mini and Ultra variants) and an intermediate one; adds weight after a full session, repeats it if you fail and deloads if you stall; warm-up and plate calculators, timer, charts; iOS, Android, Apple Watch and Mac; «download for free» |
|---|---|
| EntrenAI | A general-strength plan (linear or undulating progression by level), hypertrophy and powerlifting, plus other sports; €7.99/month or €23.99/year, with a 7-day trial |
What StrongLifts 5×5 is
According to its official website (checked on October 19, 2026), the StrongLifts app plans your workouts of the Stronglifts 5×5 beginner program, with exercises, sets, reps and weights, and its Basic, Plus, Lite & Mini and Ultra & Ultra Max variants. It also offers Stronglifts 5×5 Intermediate and Madcow 5×5. Weight adjusts automatically: it goes up after a fully successful session, repeats after a failed one and deloads if you stall or return from a break. It includes warm-up and plate calculators, a rest timer, one-tap logging, charts for weight, estimated 1RM and volume, and 100+ exercises with video. It is on iPhone, iPad, Apple Watch, Mac and Android.
What to look for in an alternative
- A simple fixed program or a plan that adapts?
- Do you want hypertrophy or just basic strength?
- Beyond the gym?
- Free or paid?
Alternatives
- Boostcamp: a large program library, free at the basic level.
- Alpha Progression: free logging and generated plans in Pro.
- EntrenAI: a general-strength plan with linear or undulating progression by level, and RIR progression; plus hypertrophy, powerlifting and other sports.
When NOT to pick EntrenAI
- If you want a classic, fixed program that the app does not change: StrongLifts.
- If you need a watch app (Apple Watch): EntrenAI does not have one.
- EntrenAI launched in May 2026.
When to pick it
If you have moved past the linear stage, want variety and periodization, or your strength lives alongside running, cycling or other sports and you want a single plan to spread it out.
StrongLifts' data comes from its public website and changes over time.
Frequently asked questions
Its website says «download Stronglifts for free», but does not make clear whether all features are free or whether there is a paid version: check the store listing.
When linear progression stalls, or when you want more exercise variety, more volume for hypertrophy or a plan that adjusts to your fatigue. StrongLifts offers an intermediate program and Madcow 5×5; other apps offer periodization.
Yes: the strength and hypertrophy plans have a beginner level, with RIR progression and a daily adjustment.
Try it yourself
Download EntrenAI: free workout logging costs nothing and the personalized plan has a 7-day trial.