Scribd Logo
Upload

Welcome to Scribd!

  • 54 views

    Heavy: Monday Reps Week 1 Week 2 Week 3 Week 4 Squat

    Uploaded by

    Paolo Altoé
    This document outlines a 5x5 linear progression strength training program consisting of workouts on Mondays, Wednesdays, and Fridays. Each workout focuses on either heavy lifts (squats, bench press, rows, etc.), light lifts (squats, incline press, deadlifts), or medium lifts (squats, bench press, rows). The program provides a weekly progression schedule for increasing weights over the course of 8-9 weeks before resetting to a percentage of one's max lifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd

    Heavy: Monday Reps Week 1 Week 2 Week 3 Week 4 Squat

    Uploaded by

    Paolo Altoé
    54 views6 pages
    This document outlines a 5x5 linear progression strength training program consisting of workouts on Mondays, Wednesdays, and Fridays. Each workout focuses on either heavy lifts (squats, bench press, rows, etc.), light lifts (squats, incline press, deadlifts), or medium lifts (squats, bench press, rows). The program provides a weekly progression schedule for increasing weights over the course of 8-9 weeks before resetting to a percentage of one's max lifts.

    Original Title

    Bill Starr5x5

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 5x5 linear progression strength training program consisting of workouts on Mondays, Wednesdays, and Fridays. Each workout focuses on either heavy lifts (squats, bench press, rows, etc.), light lifts (squats, incline press, deadlifts), or medium lifts (squats, bench press, rows). The program provides a weekly progression schedule for increasing weights over the course of 8-9 weeks before resetting to a percentage of one's max lifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    54 views6 pages

    Heavy: Monday Reps Week 1 Week 2 Week 3 Week 4 Squat

    Uploaded by

    Paolo Altoé
    This document outlines a 5x5 linear progression strength training program consisting of workouts on Mondays, Wednesdays, and Fridays. Each workout focuses on either heavy lifts (squats, bench press, rows, etc.), light lifts (squats, incline press, deadlifts), or medium lifts (squats, bench press, rows). The program provides a weekly progression schedule for increasing weights over the course of 8-9 weeks before resetting to a percentage of one's max lifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    Monday

    Heavy

    Squat

    Bench Press

    Row
    (or Power Clean)

    Assistance Weighted Hypers


    Exercises
    Weighted Sit-Ups
    Wednesday
    Light
    Squat

    Incline Press
    (or Military Press)

    Deadlift
    (or High Pulls)

    Reps
    5
    5
    5
    5
    5

    Week 1
    130
    165
    200
    235

    Week 2
    135
    175
    205
    240

    Week 3
    140
    180
    215
    250

    Week 4
    150
    185
    225
    260

    267.5

    278

    289

    301

    5
    5
    5
    5
    5

    115
    145
    170
    200

    120
    150
    180
    210

    125
    155
    185
    220

    130
    165
    195
    230

    232.5

    242

    252

    262

    5
    5
    5
    5
    5
    2 Sets
    4 Sets

    90
    115
    135
    160
    185

    95
    120
    140
    165
    192

    100
    125
    150
    175
    200

    100
    130
    155
    180
    208

    5
    5
    5
    5

    130
    165
    200

    135
    175
    205

    140
    180
    215

    150
    185
    225

    200

    205

    215

    225

    5
    5
    5
    5

    95
    110
    130

    100
    115
    135
    159

    100
    120
    145
    165

    105
    125
    150
    172

    165
    200
    235
    269

    175
    210
    245
    280

    180
    215
    255
    291

    5
    5
    5
    5

    152.5

    160
    190
    225
    258.75

    Week 5
    155
    195
    230
    275

    Week 6
    160
    205
    240
    285

    Week 7
    165
    210
    250
    295

    Week 8
    175
    220
    260
    310

    313

    326

    339

    353

    135
    170
    200
    235

    140
    175
    210
    245

    145
    185
    220
    255

    150
    190
    225
    265

    272

    283

    294

    306

    105
    135
    160
    190
    216

    110
    140
    165
    195
    225

    115
    145
    175
    205
    234

    120
    150
    180
    210
    243

    155
    195
    230

    160
    205
    240

    165
    210
    250

    175
    220
    260

    230

    240

    250

    260

    110
    130
    155
    179

    115
    135
    160
    186

    120
    140
    165
    193

    125
    150
    175
    201

    190
    225
    265
    303

    195
    235
    275
    315

    205
    245
    285
    328

    210
    255
    300
    341

    Bill Starr's 5x5


    Linear Version

    This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement
    affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max,
    your previous rep maxes. The Reps, column is where you enter how many reps your previous m
    Increase, column is the amount (in lbs.) that you would like to increase each lift per week. The
    back you'd like to begin before hitting your former maxes. It is customary to adjust the % so old
    The Smallest Weight, field is the smallest weight increment that can be added to the barbell. If
    get them here. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck
    Madcow's Bill Starr 5x5 Official Website
    Original Bill Starr Power Routine
    5x5 Question Forum
    Smallest Weight Increment:
    5
    Current Max Reps (<12)
    Squat
    235
    5
    Bench Press
    235
    5
    Row
    45
    5
    Incline Press
    140
    5
    Deadlift
    225
    5

    Monday
    Heavy

    Squat

    Bench Press

    Row
    (or Power Clean)
    (or Chins?)

    Assistance Weighted Hypers


    Exercises
    Weighted Sit-Ups
    Wednesday
    Light
    Squat

    Incline Press
    (or Military Press)

    1RM
    264
    264
    51
    158
    253

    Reps
    5
    5
    5
    5
    5

    Week 1
    110
    135
    165
    190

    Week 2
    115
    140
    170
    200

    Week 3
    120
    150
    180
    210

    Week 4
    125
    155
    185
    220

    220

    230

    240

    250

    5
    5
    5
    5
    5

    110
    135
    165
    190

    110
    140
    170
    200

    115
    145
    175
    205

    120
    150
    180
    210

    220

    227.5

    235

    242.5

    5
    5
    5
    5
    5
    2 Sets
    4 Sets

    20
    25
    30
    35
    40

    20
    25
    30
    35
    45

    25
    30
    35
    40
    50

    25
    30
    40
    45
    55

    5
    5
    5
    5

    110
    135
    165

    115
    140
    170

    120
    150
    180

    125
    155
    185

    165

    170

    180

    185

    5
    5

    75
    90

    80
    95

    85
    100

    85
    105

    Deadlift
    (or High Pulls)

    Assistance Sit-Ups
    Exercises
    Friday
    Medium
    Squat

    Bench Press

    Row
    (or Power Clean)

    Assistance Weighted Dips


    Exercises
    Barbell Curls
    Triceps Extensions

    5
    5

    110

    110
    130

    115
    135

    120
    140

    5
    5
    5
    5
    3 Sets

    130
    155
    180
    210

    135
    165
    190
    220

    140
    170
    200
    230

    150
    180
    210
    240

    5
    5
    5
    5
    3
    8

    115
    140
    170
    200

    120
    150
    180
    210

    125
    155
    185
    220

    130
    160
    195
    225

    230

    240

    250

    260

    173

    180

    188

    195

    5
    5
    5
    5
    3
    8

    110
    140
    170
    200

    115
    145
    175
    205

    120
    150
    180
    210

    125
    155
    185
    220

    227.5

    235

    242.5

    250

    171

    176

    182

    188

    20
    25
    30
    35

    25
    30
    35
    40

    25
    30
    40
    45

    30
    35
    45
    50

    45

    50

    55

    60

    34

    38

    41

    45

    5
    5
    5
    5
    3
    8
    3x5-8
    3x8
    3x8

    125

    s 5x5

    esigned as a supplement to the 5x5 Program and is not


    rst column, Current Max, is where you will enter your
    many reps your previous maxes were tested at. The Lb
    e each lift per week. The % to Reset, column is how far
    ary to adjust the % so old maxes are revisited in Week 4.
    e added to the barbell. If you don't have microweights,
    /Light/Medium. Good luck and GET STRONG DAMMIT!

    5 Official Website
    Power Routine
    n Forum

    5RM
    235
    235
    45
    140
    225

    Lb Increase % to Reset
    10
    7.00%
    7.5
    6.00%
    5
    7.00%
    5
    9.00%
    10
    7.00%

    Week 5
    130
    160
    195
    225

    Week 6
    135
    170
    200
    235

    Week 7
    140
    175
    210
    245

    Week 8
    145
    180
    215
    255

    Week 9
    150
    185
    225
    260

    260

    270

    280

    290

    300

    125
    155
    185
    220

    125
    160
    190
    225

    130
    165
    195
    230

    135
    170
    200
    235

    140
    175
    210
    245

    250

    257.5

    265

    272.5

    280

    30
    35
    45
    50
    60

    30
    40
    45
    55
    65

    35
    40
    50
    60
    70

    35
    45
    55
    65
    75

    40
    50
    60
    70
    80

    130
    160
    195

    135
    170
    200

    140
    175
    210

    145
    180
    215

    150
    185
    225

    195

    200

    210

    215

    225

    90
    105

    90
    110

    95
    115

    100
    120

    100
    120

    125
    145

    130
    150

    135
    155

    140
    160

    145
    165

    155
    185
    220
    250

    160
    195
    225
    260

    170
    200
    235
    270

    175
    210
    245
    280

    180
    215
    255
    290

    135
    170
    200
    235

    140
    175
    210
    245

    145
    180
    215
    255

    150
    185
    225
    260

    155
    195
    230
    270

    270

    280

    290

    300

    310

    203

    210

    218

    225

    233

    125
    160
    190
    225

    130
    165
    195
    230

    135
    170
    200
    235

    140
    175
    210
    245

    140
    180
    215
    250

    257.5

    265

    272.5

    280

    287.5

    193

    199

    204

    210

    216

    30
    40
    45
    55

    35
    40
    50
    60

    35
    45
    55
    65

    40
    50
    60
    70

    40
    50
    60
    70

    65

    70

    75

    80

    85

    49

    53

    56

    60

    64

    You might also like