---
title: "StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 - Bewertungen, Einnahmen und Downloads in Sonderverwaltungsregion Hongkong | Apple App Store"
description: "透過全球最簡單、最經得起考驗的槓鈴計畫：5×5 訓練，讓你變得更強壯。無需胡亂猜測。只要照著做，每週只需 3 次訓練，就能看見真正的成果。  StrongLifts 專為剛接觸或重返槓鈴肌力訓練的健力者打造。這款 App 會引導你完成每一次 5×5 訓練，掃除所有困惑與繁瑣細節。它為你規劃每個動作、組數與重量，讓你隨時清楚知道該做什麼。歷經時間考驗的 5×5 訓練讓你每週都變得更強壯。無需任何經驗"
---

# StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 — Sonderverwaltungsregion Hongkong
> 肌力訓練計畫，舉重健力，照著練每週三次就能變更強壯

![StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 App Icon](https://is1-ssl.mzstatic.com/image/thumb/Purple211/v4/ec/4a/36/ec4a368a-c1e7-f67e-f568-d001fd61f21c/AppIcon-0-0-1x_U007epad-0-0-0-1-0-0-sRGB-85-220.png/434x0w.png)

**Developer:** [StrongLifts](https://apptail.io/de/developer/stronglifts-rZMb) (Sonderverwaltungsregion Hongkong)
**Category:** Health Fitness
**Rating:** 4.9/5 (207 ratings)
**Price:** Free
**Bundle ID:** com.StrongLifts
**Store:** Apple App Store
**Country:** Sonderverwaltungsregion Hongkong
**Version:** 4.3.1 (released 2026-09-02)
**Original Release:** 2011-12-22
**Languages:** English, Croatian, Danish, Dutch, Finnish, French, German, Italian, Japanese, Korean, Norwegian Bokmål, Polish, Portuguese, Russian, Chinese, Spanish, Swedish, Turkish, Ukrainian

**App Store Link:** [Download on Apple App Store](https://apps.apple.com/hk/app/app/id488580022)
**AppTail Page:** [https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/hong-kong](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/hong-kong)

## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 Description
透過全球最簡單、最經得起考驗的槓鈴計畫：5×5 訓練，讓你變得更強壯。無需胡亂猜測。只要照著做，每週只需 3 次訓練，就能看見真正的成果。

StrongLifts 專為剛接觸或重返槓鈴肌力訓練的健力者打造。這款 App 會引導你完成每一次 5×5 訓練，掃除所有困惑與繁瑣細節。它為你規劃每個動作、組數與重量，讓你隨時清楚知道該做什麼。歷經時間考驗的 5×5 訓練讓你每週都變得更強壯。無需任何經驗。

▸ 經證實的每週 3 次肌力計畫：條理分明的訓練內容，全為你規劃妥當。
▸ 無需胡亂猜測：完全自動化的進階規劃，穩步提升肌力。
▸ 只要照著做：簡潔的介面搭配計時器。專注於舉重，不把時間浪費在操作手機上。
▸ 保持動力：透過清楚的進度圖表，看著自己的肌力每週不斷提升。
▸ 輕鬆持之以恆：簡單明瞭的每週 3 次引導計畫。無需做任何決定，只要享受成果。

自 2007 年以來，全球已有超過 300 萬名訓練者透過 StrongLifts 開啟或重啟他們的肌力之旅。本 App 曾獲《英國運動醫學雜誌》（British Journal of Sports Medicine）專題報導與評論。StrongLifts 是最佳肌力訓練 App，全球累積超過 200,000 則五星好評。

StrongLifts 以經典的 5×5 訓練為基礎，這套訓練法由 Reg Park、Bill Starr 和 Glenn Pendlay 等傳奇人物推廣而聞名。70 多年來，5×5 訓練已證實能讓新手和重返重訓者快速且安全地變得更強壯。

立即下載 StrongLifts，加入數百萬名變得更強壯的行列。

StrongLifts 可免費下載，但需要訂閱才能使用。所有新使用者選擇年費方案皆享有 7 天免費試用。另提供無免費試用的月費與季費方案。除非在當前計費週期結束前至少 24 小時取消，否則訂閱將自動續訂。你可隨時在 App Store 帳號設定中管理或取消訂閱。

## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 Screenshots
- [Screenshot 1](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource221/v4/8d/95/6b/8d956b6c-cc5c-6567-625c-aaa2cbf2726d/01_iphone69.png/1290x2796.png)
- [Screenshot 2](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource211/v4/40/08/67/40086721-66da-e0d7-1b27-59da4a0225fe/02_iphone69.png/1290x2796.png)
- [Screenshot 3](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource211/v4/73/2b/c8/732bc853-508d-f2b7-1c61-eae6a7cc849f/03_iphone69.png/1290x2796.png)
- [Screenshot 4](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource221/v4/a6/83/61/a683610f-6477-d73b-d7c0-b052715b58e0/04_iphone69.png/1290x2796.png)
- [Screenshot 5](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource211/v4/86/46/c9/8646c919-06f0-d245-d0dc-e871062cbde6/05_iphone69.png/1290x2796.png)
- [Screenshot 6](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource211/v4/c9/c6/5c/c9c65cb6-b2bd-8e82-8140-30dca437addc/06_iphone69.png/1290x2796.png)
- [Screenshot 7](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource221/v4/ce/83/6c/ce836c9a-3cb8-bc05-7143-8d8f632f008b/07_iphone69.png/1290x2796.png)
- [Screenshot 8](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource221/v4/be/9f/17/be9f17b0-5610-5416-1c66-37f92e0f0fb0/08_iphone69.png/1290x2796.png)
- [Screenshot 9](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource211/v4/d0/bc/6a/d0bc6a19-21de-2627-48f2-b44ca73a6ead/09_iphone69.png/1290x2796.png)
- [Screenshot 10](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource221/v4/4a/55/9b/4a559b97-36c1-21f4-1f44-ac952ec141c2/10_iphone69.png/1290x2796.png)

## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 Rating Breakdown in Sonderverwaltungsregion Hongkong
- 5 stars: 193 (93%)
- 4 stars: 10 (5%)
- 3 stars: 2 (1%)
- 2 stars: 1 (0%)
- 1 stars: 1 (0%)

## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 Reviews in Sonderverwaltungsregion Hongkong

### ****- "Please add a superset function"
Have bought the lifetime plan, great app, very user friendly.

A suggestion as the title, it will be great to have an in-app function to allow us grouping certain exercises of the day into supersets or tri-sets, as a reminder and to help saving time.
-- Mrshunnn, 2024-06-29

### ***** "Awesome. Fully customizable"
Really good app, best I’ve used
-- Rusty256, 2024-06-16

### ***** "Bug report"
Please do the button name on Apple Watch for the custom workout start. Now it shows home-start-workout-button
-- Egor Ly, 2021-04-14

### ***** "1000 LB club"
I waited for a year and half before writing this review. Used SL5x5 on and off and it has been quite amazing. Simple, effective and easy to follow programme that had gotten my squat from 135 to 380 (PB) through out one year or so (followed programme on 3 months on 3 months off with deloading in between). Made it to the 1000 LB club (not much, but very satisfied for myself). Never actively lifted barbell before using this programme. 

I would highly recommend this app for any beginners to intermediate level lifters, as it is still making gains for me on a weekly basis.
-- Lucanmui, 2018-10-16

### *---- "Buggy"
App is buggy in many places. For example, after changing the weight used in certain exercises, the app sometimes doesn’t save it. When I return to the workout, the weight had reverted to what I had changed it from. Also, I’ve specified that my weight plates don’t come in fractions of a kilogram, but app still wants me to squat 32.5kg for example.

Good idea to create an intuitive user interface, but bugs make it not as user-friendly as it could be.
-- Fei Yan Lim, 2018-04-12

[View all StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 reviews and detailed analytics on AppTail](https://apptail.io/de/account/signup?utm_campaign=ai-crawl&utm_content=reviews)

## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 In-App Purchases
| Item | Price |
|------|-------|
| Pro Yearly | 1,550.00 H$ |
| Pro Monthly | 98.00 H$ |
| Pro Quarterly | 238.00 H$ |
| Pro Weekly | 38.00 H$ |
| Pro Family Yearly | 588.00 H$ |
| Pro Family Lifetime | 1,888.00 H$ |
| Pro Family Quarterly | 288.00 H$ |
| Pro Family Lifetime Upgrade | 788.00 H$ |

## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 Store Rankings
| Chart | Country | Category | Rank |
|-------|---------|----------|------|
| Top Umsatz | Sonderverwaltungsregion Hongkong | Health Fitness | #35 |
| Top Umsatz | Griechenland | Health Fitness | #63 |
| Top Umsatz | Finnland | Health Fitness | #70 |

## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 Discovered Keywords
- 训记
- strong workout tracker gym log
- homework planner
- workout tracker
- work log
- 重量训练
- 点滴进度

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## StrongLifts 5x5 槓鈴重訓課表 深蹲硬舉臥推 Available In
- [Vereinigte Staaten](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/united-states)
- [Vereinigtes Königreich](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/united-kingdom)
- [Kanada](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/canada)
- [Australien](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/australia)
- [Schweden](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/sweden)
- [Südkorea](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/south-korea)
- [Niederlande](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/netherlands)
- [Norwegen](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/norway)
- [Deutschland](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/germany)
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- [Dänemark](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/denmark)
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- [Philippinen](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/philippines)
- [Japan](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/japan)
- [Russland](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/russia)
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- [Malaysia](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/malaysia)
- [Sonderverwaltungsregion Hongkong](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/hong-kong)
- [Mexiko](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/mexico)
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- [Tschechien](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/czechia)
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- [Vietnam](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/vietnam)
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- [Luxemburg](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/luxembourg)
- [Kasachstan](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/kazakhstan)
- [Peru](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/peru)
- [Zypern](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/cyprus)
- [Malta](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/malta)
- [Nordmazedonien](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/north-macedonia)
- [Libanon](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/lebanon)
- [Katar](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/qatar)
- [Panama](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/panama)
- [Ecuador](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/ecuador)
- [Bahrain](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/bahrain)
- [Sonderverwaltungsregion Macau](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/macau)
- [Sri Lanka](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/sri-lanka)
- [Belarus](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/belarus)
- [Uganda](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/uganda)
- [Oman](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/oman)
- [Jordanien](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/jordan)
- [Jamaika](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/jamaica)
- [Barbados](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/barbados)
- [Brunei Darussalam](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/brunei)
- [Namibia](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/namibia)
- [Mauritius](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/mauritius)
- [Bermuda](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/bermuda)
- [Honduras](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/honduras)
- [Ghana](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/ghana)
- [Nepal](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/nepal)
- [Armenien](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/armenia)
- [Kaimaninseln](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/cayman-islands)
- [Algerien](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/algeria)
- [Madagaskar](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/madagascar)
- [Belize](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/belize)
- [Paraguay](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/paraguay)
- [Venezuela](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/venezuela)
- [Mali](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/mali)
- [Aserbaidschan](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/azerbaijan)
- [Senegal](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/senegal)
- [Angola](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/angola)
- [Usbekistan](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/uzbekistan)
- [Grenada](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/grenada)
- [Tunesien](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/tunisia)
- [Suriname](https://apptail.io/de/app/stronglifts-5x5-workout-plan-tSb/suriname)

---

## About AppTail

[AppTail](https://apptail.io/de) is a mobile app intelligence platform providing app analytics, ASO (App Store Optimization) tools, keyword tracking, competitor analysis, revenue estimates, and review monitoring for iOS App Store apps. Track your app's performance, discover ranking keywords, monitor competitors, and analyze market trends.

- [Search Apps](https://apptail.io/de)
- [Top Charts](https://apptail.io/de/top-iphone-apps)
- [Sign Up for Full Access](https://apptail.io/de/account/signup?utm_campaign=ai-crawl&utm_content=footer)

*Data provided by [AppTail](https://apptail.io/de) - Mobile App Intelligence Platform*