{"id":620,"date":"2009-03-03T01:29:16","date_gmt":"2009-03-02T23:29:16","guid":{"rendered":"http:\/\/www.kilogram.co.il\/?p=620"},"modified":"2026-04-07T13:25:51","modified_gmt":"2026-04-07T13:25:51","slug":"stronglifts-5x5-beginner","status":"publish","type":"post","link":"https:\/\/lbs.co.il\/articles\/stronglifts-5x5-beginner\/","title":{"rendered":"\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd – StrongLifts 5\u00d75 Beginner Strength Training Program"},"content":{"rendered":"

\u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05db\u05d5\u05dc\u05dc\u05ea 8 \u05ea\u05e8\u05d2\u05d9\u05dc\u05d9 \u05d7\u05d5\u05d1\u05d4 :<\/p>\n

Squat – \u05e1\u05e7\u05d5\u05d5\u05d0\u05d8
\nBench Press – \u05dc\u05d7\u05d9\u05e6\u05ea \u05d7\u05d6\u05d4
\nOverhead Press – \u05dc\u05d7\u05d9\u05e6\u05ea \u05db\u05ea\u05e4\u05d9\u05d9\u05dd \u05d1\u05e2\u05de\u05d9\u05d3\u05d4 \u05e2\u05dd \u05de\u05d5\u05d8
\nDeadlift – \u05d3\u05d3\u05dc\u05d9\u05e4\u05d8
\nBarbell Row – \u05de\u05e1\u05d5\u05e8 \u05d1\u05e2\u05de\u05d9\u05d3\u05d4 \u05e2\u05dd \u05de\u05d5\u05d8
\nPull-ups & Chin-ups – \u05de\u05ea\u05d7 \u05d1\u05d0\u05d7\u05d9\u05d6\u05d4 \u05e8\u05d7\u05d1\u05d4 \u05d5\u05de\u05ea\u05d7 \u05d1\u05d0\u05d7\u05d9\u05d6\u05d4 \u05e6\u05e8\u05d4
\nDips – \u05de\u05e7\u05d1\u05d9\u05dc\u05d9\u05dd<\/p>\n

\"https:\/\/lbs.co.il\/articles\/wp-content\/uploads\/IN\/StrongLiftsIN2.jpg\"<\/p>\n

\u05e9\u05d9\u05d8\u05ea \u05e2\u05d1\u05d5\u05d3\u05d4 \u05db\u05dc\u05dc\u05d9\u05ea<\/span>
\n\u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05de\u05d7\u05d5\u05dc\u05e7\u05ea \u05dc-3 \u05e4\u05e2\u05de\u05d9\u05dd \u05d1\u05e9\u05d1\u05d5\u05e2 \u05d1\u05d7\u05dc\u05d5\u05e7\u05ea AB. \u05d1\u05d3"\u05db \u05d4\u05d7\u05dc\u05d5\u05e7\u05d4 \u05d4\u05d9\u05d0 \u05e8\u05d0\u05e9\u05d5\u05df\/\u05e9\u05dc\u05d9\u05e9\u05d9\/\u05e9\u05d9\u05e9\u05d9 \u05d0\u05d5 \u05e9\u05e0\u05d9\/\u05e8\u05d1\u05d9\u05e2\u05d9\/\u05e9\u05d9\u05e9\u05d9, \u05d7\u05e9\u05d5\u05d1 \u05dc\u05d4\u05e7\u05e4\u05d9\u05d3 \u05e2\u05dc \u05de\u05e0\u05d5\u05d7\u05d4 \u05e9\u05dc \u05dc\u05e4\u05d7\u05d5\u05ea \u05d9\u05d5\u05dd \u05d0\u05d7\u05d3 \u05d1\u05d9\u05df 2 \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd.
\n\u05db\u05dc \u05e9\u05d1\u05d5\u05e2 \u05e1\u05d3\u05e8 \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05de\u05e9\u05ea\u05e0\u05d4 \u05db\u05dc\u05d5\u05de\u05e8 \u05e9\u05d1\u05d5\u05e2 \u05d0' AXBXA – \u00a0\u05e9\u05d1\u05d5\u05e2 \u05d1' BXAXB – \u05e9\u05d1\u05d5\u05e2 \u05d2' AXBXA – \u05e9\u05d1\u05d5\u05e2 \u05d3' BXAXB .<\/p>\n

\u05d0\u05d9\u05de\u05d5\u05df A<\/span><\/p>\n

Squat 5×5 – \u05e1\u05e7\u05d5\u05d5\u05d0\u05d8
\nBench Press 5×5 – \u05dc\u05d7\u05d9\u05e6\u05ea \u05d7\u05d6\u05d4
\nBarbell Row 5×5 – \u05de\u05e1\u05d5\u05e8 \u05d1\u05e2\u05de\u05d9\u05d3\u05d4 \u05e2\u05dd \u05de\u05d5\u05d8
\nDips 3xF – \u05de\u05e7\u05d1\u05d9\u05dc\u05d9\u05dd<\/p>\n

\u05d0\u05d9\u05de\u05d5\u05df B<\/span><\/p>\n

Squat 5×5 – \u05e1\u05e7\u05d5\u05d5\u05d0\u05d8
\nOverhead Press 5×5 – \u05dc\u05d7\u05d9\u05e6\u05ea \u05db\u05ea\u05e4\u05d9\u05d9\u05dd \u05d1\u05e2\u05de\u05d9\u05d3\u05d4 \u05e2\u05dd \u05de\u05d5\u05d8
\nDeadlift 1×5 – \u05d3\u05d3\u05dc\u05d9\u05e4\u05d8
\nPull-ups\/Chin-ups 3xF – \u05de\u05ea\u05d7 \u05d1\u05d0\u05d7\u05d9\u05d6\u05d4 \u05e8\u05d7\u05d1\u05d4\/\u05e6\u05e8\u05d4<\/p>\n

\u05d4\u05e2\u05e8\u05d5\u05ea:<\/span>
\n5X5. \u05d7\u05de\u05d9\u05e9\u05d4 \u05e1\u05d8\u05d9\u05dd \u05dc\u05d7\u05de\u05e9 \u05d7\u05d6\u05e8\u05d5\u05ea \u05e2\u05dd \u05d0\u05d5\u05ea\u05d5 \u05d4\u05de\u05e9\u05e7\u05dc (\u05dc\u05d0 \u05db\u05d5\u05dc\u05dc \u05d7\u05d9\u05de\u05d5\u05dd,\u05d7\u05e9\u05d5\u05d1 \u05dc\u05d4\u05e7\u05e4\u05d9\u05d3 \u05e2\u05dc \u05d7\u05d9\u05de\u05d5\u05dd \u05e8\u05d0\u05d5\u05d9 \u05dc\u05e4\u05e0\u05d9 \u05db\u05df).\u00a0\u05dc\u05d3\u05d5\u05d2\u05de\u05d4: \u05d0\u05dd \u05d4\u05e1\u05d8 \u05d4\u05e8\u05d0\u05e9\u05d5\u05df \u05d4\u05d9\u05d4 60 \u05e7\u05d9\u05dc\u05d5 \u05db\u05dc \u05d4\u05e1\u05d8\u05d9\u05dd \u05d4\u05d0\u05d7\u05e8\u05d9\u05dd \u05d9\u05d4\u05d9\u05d5 \u05d1\u05d0\u05d5\u05ea\u05d5 \u05d4\u05de\u05e9\u05e7\u05dc.
\n1X5 \u05e1\u05d8 \u05d0\u05d7\u05d3 \u05e2\u05dd \u05d7\u05de\u05e9 \u05d7\u05d6\u05e8\u05d5\u05ea.\u00a03XF \u05e9\u05dc\u05d5\u05e9\u05d4 \u05e1\u05d8\u05d9\u05dd \u05dc\u05db\u05e9\u05dc; \u05d6\u05d0\u05ea \u05d0\u05d5\u05de\u05e8\u05ea, \u05de\u05d1\u05e6\u05e2\u05d9\u05dd \u05de\u05e1' \u05d7\u05d6\u05e8\u05d5\u05ea \u05de\u05e1\u05d5\u05d9\u05d9\u05dd \u05e2\u05d3 \u05dc\u05d0\u05d9 \u05d9\u05db\u05d5\u05dc\u05ea \u05d1\u05d9\u05e6\u05d5\u05e2 \u05d7\u05d6\u05e8\u05d4 \u05e0\u05d5\u05e1\u05e4\u05ea \u05d0\u05d7\u05ea. \u05dc\u05e0\u05e1\u05d5\u05ea \u05db\u05dc \u05d0\u05d9\u05de\u05d5\u05df \u05dc\u05d4\u05d5\u05e1\u05d9\u05e3 \u05d7\u05d6\u05e8\u05d5\u05ea \u05e2\u05d3 \u05e9\u05ea\u05d2\u05d9\u05e2\u05d5 \u05dc-10 \u05d7\u05d6\u05e8\u05d5\u05ea \u05d5\u05d0\u05d6 \u05ea\u05d7\u05dc\u05d9\u05e4\u05d5 \u05d0\u05ea \u05db\u05dc \u05d4- 3XF \u05d1-5X5 \u05e2\u05dd \u05ea\u05d5\u05e1\u05e4\u05ea \u05e9\u05dc 1.25 \u05e7"\u05d2 \u05db\u05dc \u05d0\u05d9\u05de\u05d5\u05df.
\nPull-ups\/Chin-ups – \u05dc\u05d4\u05d7\u05dc\u05d9\u05e3 \u05db\u05dc \u05d0\u05d9\u05de\u05d5\u05df. \u05dc\u05d3\u05d5\u05d2\u05de\u05d4 : \u05d0\u05d9\u05de\u05d5\u05df B \u05d4\u05e8\u05d0\u05e9\u05d5\u05df \u05d1\u05e9\u05d1\u05d5\u05e2 \u05e0\u05e2\u05e9\u05d4 Pull-ups (\u05de\u05ea\u05d7 \u05d1\u05d0\u05d7\u05d9\u05d6\u05d4 \u05e8\u05d7\u05d1\u05d4); \u05d0\u05d9\u05de\u05d5\u05df B \u05d4\u05e9\u05e0\u05d9 \u05d1\u05e9\u05d1\u05d5\u05e2 \u05e0\u05e2\u05e9\u05d4 Chain-ups (\u05de\u05ea\u05d7 \u05d1\u05d0\u05d7\u05d9\u05d6\u05d4 \u05e6\u05e8\u05d4 [\u05e8\u05d5\u05d7\u05d1 \u05db\u05ea\u05e4\u05d9\u05d9\u05dd \u05d0\u05d5 \u05de\u05e2\u05d8 \u05de\u05e2\u05d1\u05e8 \u05dc\u05db\u05da] \u05db\u05d0\u05e9\u05e8 \u05db\u05e4\u05d5\u05ea \u05d4\u05d9\u05d3\u05d9\u05d9\u05dd \u05de\u05d5\u05e4\u05e0\u05d5\u05ea \u05db\u05dc\u05e4\u05d9 \u05d4\u05de\u05ea\u05d0\u05de\u05df). \u05e7\u05d7\u05d5 \u05d3\u05e7\u05d4 \u05de\u05e0\u05d5\u05d7\u05d4 \u05d1\u05d9\u05df \u05e1\u05d8\u05e1 \u05dc\u05e1\u05d8 \u05d5\u05db\u05db\u05dc \u05e9\u05ea\u05e2\u05dc\u05d5 \u05d1\u05de\u05e9\u05e7\u05dc\u05d9 \u05d4\u05e2\u05d1\u05d5\u05d3\u05d4 \u05d5\u05ea\u05e8\u05d2\u05d9\u05e9\u05d5 \u05e9\u05d0\u05ea\u05dd \u05e0\u05dc\u05d7\u05de\u05d9\u05dd \u05e2\u05dd 5 \u05d7\u05d6\u05e8\u05d5\u05ea, \u05ea\u05e2\u05dc\u05d5 \u05d0\u05ea \u05d4\u05de\u05d5\u05e0\u05d7\u05ea \u05dc 2-3 \u05d3\u05e7\u05d5\u05ea \u05d1\u05d9\u05df \u05e1\u05d8 \u05dc\u05e1\u05d8.\u00a0\u05db\u05d9\u05e6\u05d3 \u05de\u05d5\u05e6\u05d0\u05d9\u05dd \u05d0\u05ea \u05d4\u05de\u05e9\u05e7\u05dc\u05d9\u05dd \u05d4\u05e0\u05db\u05d5\u05e0\u05d9\u05dd \u05d1\u05e1\u05d8 \u05e2\u05d1\u05d5\u05d3\u05d4? \u05d0\u05dd \u05d6\u05d5 \u05e4\u05e2\u05dd \u05e8\u05d0\u05e9\u05d5\u05e0\u05d4 \u05e9\u05dc\u05db\u05dd \u05e2\u05dd \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05d4\u05de\u05d5\u05d6\u05db\u05e8\u05d9\u05dd \u05dc\u05de\u05e2\u05dc\u05d4, \u05d4\u05ea\u05d7\u05d9\u05dc\u05d5 \u05dc\u05d1\u05e6\u05e2 \u05d0\u05ea \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05e2\u05dd \u05d4\u05de\u05d5\u05d8 \u05e8\u05d9\u05e7 \u05dc\u05de\u05e2\u05df \u05ea\u05d9\u05e8\u05d2\u05d5\u05dc \u05d4\u05d8\u05db\u05e0\u05d9\u05e7\u05d4 \u05d5\u05de\u05e6\u05d9\u05d0\u05ea \u05d4\u05de\u05e9\u05e7\u05dc \u05d4\u05de\u05ea\u05d0\u05d9\u05dd \u05dc\u05db\u05dd \u05d0\u05d9\u05e9\u05d9\u05ea. \u05d0\u05dd \u05d4\u05d8\u05db\u05e0\u05d9\u05e7\u05d4 \u05d8\u05d5\u05d1\u05d4, \u05ea\u05ea\u05d7\u05d9\u05dc\u05d5 \u05dc\u05e2\u05dc\u05d5\u05ea \u05de\u05e9\u05e7\u05dc\u05d9\u05dd \u05db\u05dc \u05d0\u05d9\u05de\u05d5\u05df \u05d1 2.5-5 \u05e7"\u05d2 \u05e2\u05d3 \u05e9\u05de\u05ea\u05d7\u05d9\u05dc \u05dc\u05d4\u05d9\u05d5\u05ea \u05dc\u05db\u05dd \u05db\u05d1\u05d3 \u05d1\u05d0\u05d5\u05ea\u05d5 \u05d4\u05ea\u05e8\u05d2\u05d9\u05dc.<\/p>\n

\u05d4\u05ea\u05e7\u05d3\u05de\u05d5\u05ea<\/span>
\n\u05db\u05dc \u05e9\u05d1\u05d5\u05e2 \u05e0\u05e1\u05d5 \u05dc\u05e2\u05dc\u05d5\u05ea \u05d0\u05ea \u05d4\u05de\u05e9\u05e7\u05dc\u05d9\u05dd.\u00a0\u05e1\u05e7\u05d5\u05d5\u05d0\u05d8 – \u05db\u05dc \u05d0\u05d9\u05de\u05d5\u05df \u05e0\u05e1\u05d5 \u05dc\u05d4\u05d5\u05e1\u05d9\u05e3 2.5 \u05e7\u05d9\u05dc\u05d5.\u00a0Bench Press & Barbell Rows – \u05d1\u05d3\u05d5\u05de\u05d4 \u05d1\u05e1\u05e7\u05d5\u05d5\u05d0\u05d8, \u05e0\u05e1\u05d5 \u05dc\u05e2\u05dc\u05d5\u05ea \u05de\u05d0\u05d9\u05de\u05d5\u05df \u05dc\u05d0\u05d9\u05de\u05d5\u05df \u05d1 2.5 \u05e7\u05d9\u05dc\u05d5 \u05d0\u05d5 \u05d1-5 \u05e7"\u05d2. \u05e7\u05d7\u05d5 \u05d1\u05d7\u05e9\u05d1\u05d5\u05df \u05e9\u05e2\u05dc\u05d9\u05d9\u05d4 \u05d1-5 \u05e7"\u05d2 \u05db\u05dc \u05d0\u05d9\u05de\u05d5\u05df \u05ea\u05d0\u05d8 \u05d0\u05d5 \u05ea\u05e2\u05e6\u05d5\u05e8 \u05d0\u05ea \u05d4\u05d4\u05ea\u05e7\u05d3\u05de\u05d5\u05ea \u05d1\u05de\u05e9\u05e7\u05dc\u05d9\u05dd \u05d1\u05e6\u05d5\u05e8\u05d4 \u05de\u05d4\u05d9\u05e8\u05d4 \u05d9\u05d5\u05ea\u05e8.<\/p>\n

\u05e2\u05e6\u05d9\u05e8\u05d4<\/span>
\n\u05dc\u05d0 \u05ea\u05d5\u05db\u05dc\u05d5 \u05dc\u05e2\u05dc\u05d5\u05ea \u05de\u05e9\u05e7\u05dc\u05d9\u05dd \u05e2\u05d3 \u05d0\u05d9\u05df \u05e1\u05d5\u05e3 \u05d5\u05d1\u05e1\u05d5\u05e4\u05d5 \u05e9\u05dc \u05d3\u05d1\u05e8 \u05dc\u05d0 \u05ea\u05d5\u05db\u05dc\u05d5 \u05dc\u05e2\u05dc\u05d5\u05ea \u05d9\u05d5\u05ea\u05e8 \u05d1\u05de\u05e9\u05e7\u05dc\u05d9\u05dd \u05dc\u05d6\u05de\u05df \u05e7\u05e6\u05d5\u05d1. \u05d1\u05db\u05d3\u05d9 \u05dc\u05d4\u05de\u05e9\u05d9\u05da \u05dc\u05d4\u05e2\u05dc\u05d0\u05d5\u05ea\u00a0\u05d1\u05de\u05e9\u05e7\u05dc\u05d9\u05dd\u05de \u05e0\u05d3\u05e8\u05e9 \u05dc\u05e2\u05e9\u05d5\u05ea \u05d0\u05d9\u05de\u05d5\u05e0\u05d9 DELOAD SOFT (\u05d0\u05d9\u05df \u05dc\u05db\u05da \u05e9\u05dd \u05d1\u05e2\u05d1\u05e8\u05d9\u05ea). \u05d4\u05e9\u05d9\u05d8\u05d4 \u05d0\u05d5\u05de\u05e8\u05ea \u05dc\u05d4\u05d5\u05e8\u05d9\u05d3 \u05d1-10% \u05de\u05de\u05e9\u05e7\u05dc\u05d9 \u05e2\u05d1\u05d5\u05d3\u05d4 \u05d5\u05d0\u05d6 \u05dc\u05e0\u05e1\u05d5\u05ea \u05e9\u05d5\u05d1 \u05dc\u05d4\u05e2\u05dc\u05d5\u05ea \u05d0\u05ea \u05d4\u05de\u05e9\u05e7\u05dc\u05d9\u05dd \u05d1\u05ea\u05e8\u05d2\u05d9\u05dc\u05d9\u05dd \u05d4\u05e9\u05d5\u05e0\u05d9\u05dd \u05dc\u05d0\u05d7\u05e8 \u05de\u05e1\u05e4\u05e8 \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd.\u00a0\u05d6\u05d9\u05db\u05e8\u05d5, \u05d9\u05e9\u05e0\u05dd \u05d9\u05de\u05d9\u05dd \u05e4\u05d7\u05d5\u05ea \u05d8\u05d5\u05d1\u05d9\u05dd, \u05e9\u05d0\u05e0\u05d5 \u05de\u05e8\u05d2\u05d9\u05e9\u05d9\u05dd \u05d1\u05d4\u05dd \u05d7\u05dc\u05e9\u05d9\u05dd \u05d5\u05d4\u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd \u05dc\u05d0 \u05d9\u05d5\u05e6\u05d0\u05d9\u05dd \u05db\u05de\u05d5 \u05e9\u05e8\u05e6\u05d9\u05e0\u05d5 \u05d5\u05dc\u05db\u05df \u05d0\u05d9\u05df \u05dc\u05e7\u05e4\u05d5\u05e5 \u05d9\u05e9\u05e8 \u05dc\u05de\u05e1\u05e7\u05e0\u05d5\u05ea \u05e9\u05d0\u05ea\u05dd \u05e6\u05e8\u05d9\u05db\u05d9\u05dd DELOAD. \u05e0\u05e1\u05d5 \u05e9\u05d5\u05d1 \u05d0\u05ea \u05d4\u05de\u05e9\u05e7\u05dc \u05e9\u05e8\u05e6\u05d9\u05ea\u05dd \u05dc\u05d4\u05e9\u05d9\u05d2 \u05d1\u05d0\u05d9\u05de\u05d5\u05df \u05d4\u05d1\u05d0 \u05d5\u05d0\u05dd \u05dc\u05d0 \u05ea\u05d5\u05db\u05dc\u05d5 \u05dc\u05d4\u05e8\u05d9\u05dd \u05d2\u05dd \u05d1\u05d0\u05d9\u05de\u05d5\u05df \u05d4\u05e9\u05e0\u05d9, \u05e2\u05e9\u05d5 DELOAD.<\/p>\n

DELOAD SOFT \u05dc\u05d3\u05d5\u05d2\u05de\u05d4 :<\/p>\n

\u05d0\u05d9\u05de\u05d5\u05df 1 – 5\/5\/5\/5\/5 80kg
\n\u05d0\u05d9\u05de\u05d5\u05df 2 – 5\/5\/5\/5\/5 82.5kg
\n\u05d0\u05d9\u05de\u05d5\u05df 3 – 5\/5\/5\/5\/5 85kg
\n\u05d0\u05d9\u05de\u05d5\u05df 4 – 5\/5\/5\/5\/5 87.5kg
\n\u05d0\u05d9\u05de\u05d5\u05df 5 – 5\/5\/5\/5\/5 90kg
\n\u05d0\u05d9\u05de\u05d5\u05df 6 – 5\/5\/5\/5\/5 92.5kg\"https:\/\/lbs.co.il\/articles\/wp-content\/uploads\/IN\/StrongLiftsIN.jpg\"
\n\u05d0\u05d9\u05de\u05d5\u05df 7 – 5\/5\/5\/5\/5 95kg
\n\u05d0\u05d9\u05de\u05d5\u05df 8 – 5\/5\/5\/5\/5 97.5kg<\/p>\n

Harder Deload – \u05e8\u05e7 \u05d0\u05dd \u05e2\u05d3\u05d9\u05d9\u05df \u05ea\u05e7\u05d5\u05e2\u05d9\u05dd \u05d5\u05dc\u05d0 \u05de\u05e6\u05dc\u05d9\u05d7\u05d9\u05dd \u05dc\u05e2\u05dc\u05d5\u05ea \u05de\u05e9\u05e7\u05dc\u05d9\u05dd :<\/p>\n

\u05d0\u05d9\u05de\u05d5\u05df 9 – 5\/5\/5\/5\/5 – 97.5kg
\n\u05d0\u05d9\u05de\u05d5\u05df 10 – 5\/5\/5\/5\/5 – 100kg
\n\u05d0\u05d9\u05de\u05d5\u05df 11 – 5\/5\/5\/3\/2 – 102.5kg
\n\u05d0\u05d9\u05de\u05d5\u05df 12 – 5\/5\/4\/3\/2 – 102.5kg
\n\u05d0\u05d9\u05de\u05d5\u05df 13 – 5\/5\/3\/2\/1 – 102.5kg<\/p>\n

\u05d0\u05dd \u05d4\u05de\u05e9\u05e7\u05dc\u05d9\u05dd \u05e2\u05d3\u05d9\u05d9\u05df \u05dc\u05d0 \u05e2\u05d5\u05dc\u05d9\u05dd \u05dc\u05d0\u05d7\u05e8 3 \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd, \u05e0\u05d3\u05e8\u05e9 \u05dc\u05e2\u05e9\u05d5\u05ea \u05e9\u05d9\u05e0\u05d5\u05d9 \u05e0\u05d5\u05e1\u05e3:<\/p>\n

\u05d0\u05d9\u05de\u05d5\u05df 14 – 5\/5\/5 90kg
\n\u05d0\u05d9\u05de\u05d5\u05df 15 – 5\/5\/5 90kg
\n\u05d0\u05d9\u05de\u05d5\u05df 16 – 5\/5\/5 90kg
\n\u05d0\u05d9\u05de\u05d5\u05df 17 – 5\/5\/5\/5\/5 92.5kg
\n\u05d0\u05d9\u05de\u05d5\u05df 18 – 5\/5\/5\/5\/5 95kg
\n\u05d0\u05d9\u05de\u05d5\u05df 19 – 5\/5\/5\/5\/5 97.5kg
\n\u05d0\u05d9\u05de\u05d5\u05df 20 – 5\/5\/5\/5\/5 100kg
\n\u05d0\u05d9\u05de\u05d5\u05df 21 – 5\/5\/5\/5\/5 102kg
\n\u05d0\u05d9\u05de\u05d5\u05df 22 – 5\/5\/5\/5\/5 105kg
\n\u05d0\u05d9\u05de\u05d5\u05df 23 – 5\/5\/5\/5\/5 107kg<\/p>\n

\u05ea\u05de\u05e9\u05d9\u05db\u05d5 \u05e2\u05dd \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05e2\u05d3 \u05e9\u05ea\u05d2\u05d9\u05e2\u05d5 \u05dc\u05de\u05e9\u05e7\u05dc\u05d9 \u05e2\u05d1\u05d5\u05d3\u05d4 \u05e9\u05dc \u05e4\u05d9 .1.2-1.5 \u05de\u05de\u05e9\u05e7\u05dc \u05d4\u05d2\u05d5\u05e3. \u05dc\u05d0\u05d7\u05e8 \u05de\u05db\u05df \u05e0\u05d9\u05ea\u05df \u05dc\u05e9\u05e0\u05d5\u05ea \u05d0\u05ea \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05dc Madcow<\/a> \u05d0\u05d5 \u05dc\u05e0\u05e1\u05d5\u05ea \u05dc\u05d4\u05de\u05e9\u05d9\u05da \u05e2\u05d5\u05d3 \u05e7\u05e6\u05ea \u05d1\u05d4\u05ea\u05e7\u05d3\u05de\u05d5\u05ea \u05d4\u05dc\u05d9\u05e0\u05d0\u05e8\u05d9\u05ea \u05e2\u05dd \u05d4\u05ea\u05d5\u05db\u05e0\u05d9\u05ea Starting Strength<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05db\u05d5\u05d7 \u05de\u05d1\u05d5\u05e1\u05e1\u05ea 5X5 \u05dc\u05de\u05ea\u05d7\u05d9\u05dc\u05d9\u05dd<\/p>\n","protected":false},"author":1,"featured_media":4160,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"coauthors":[],"class_list":["post-620","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-programs"],"yoast_head":"\n\u05e4\u05d5\u05e8\u05d8\u05dc LBS \u2013 \u05ea\u05d6\u05d5\u05e0\u05d4 \u05d5\u05db\u05d5\u05e9\u05e8<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lbs.co.il\/articles\/stronglifts-5x5-beginner\/\" \/>\n<meta property=\"og:locale\" content=\"he_IL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05d0\u05d9\u05de\u05d5\u05e0\u05d9\u05dd - StrongLifts 5\u00d75 Beginner Strength Training Program - \u05e4\u05d5\u05e8\u05d8\u05dc LBS \u2013 \u05ea\u05d6\u05d5\u05e0\u05d4 \u05d5\u05db\u05d5\u05e9\u05e8\" \/>\n<meta property=\"og:description\" content=\"\u05ea\u05d5\u05db\u05e0\u05d9\u05ea \u05db\u05d5\u05d7 \u05de\u05d1\u05d5\u05e1\u05e1\u05ea 5X5 \u05dc\u05de\u05ea\u05d7\u05d9\u05dc\u05d9\u05dd\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lbs.co.il\/articles\/stronglifts-5x5-beginner\/\" \/>\n<meta property=\"og:site_name\" content=\"\u05e4\u05d5\u05e8\u05d8\u05dc LBS \u2013 \u05ea\u05d6\u05d5\u05e0\u05d4 \u05d5\u05db\u05d5\u05e9\u05e8\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/groups\/LBSKilogram\" \/>\n<meta property=\"article:published_time\" content=\"2009-03-02T23:29:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-07T13:25:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lbs.co.il\/articles\/wp-content\/uploads\/2009\/03\/Depositphotos_1796243_m-1-e1409376774149.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1267\" \/>\n\t<meta property=\"og:image:height\" content=\"1298\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u05e6\u05d5\u05d5\u05ea LBS\" \/>\n<meta name=\"twitter:label1\" content=\"\u05e0\u05db\u05ea\u05d1 \u05e2\u05dc \u05d9\u05d3\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u05e6\u05d5\u05d5\u05ea LBS\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u05d6\u05de\u05df \u05e7\u05e8\u05d9\u05d0\u05d4 \u05de\u05d5\u05e2\u05e8\u05da\" \/>\n\t<meta name=\"twitter:data2\" content=\"\u05d3\u05e7\u05d41\" \/>\n\t<meta name=\"twitter:label3\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data3\" content=\"\u05e6\u05d5\u05d5\u05ea LBS\" \/>\n<script type=\"application\/ld+json\" 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