StrongLifts 5x5: Beginner Strength Training Program

More info, read: Enter Your data Start date Body fat Body-weight StrongLifts 5x5 StrongLifts 5x5 FAQ 01/01/2010 15.00% 75 (kg) (dd/mm/yy) 165 (lbs)

mo 01/01/2010 SQUAT 5x5 kg lb 20 45

Week1 we 03/01/2010 SQUAT 5x5 22.5 50

fr 05/01/2010 SQUAT 5x5 25 55

mo 08/01/2010 SQUAT 5x5 27.5 60

Week2 we 10/01/2010 SQUAT 5x5 30 65

Bench Press 5x5 kg lb 20 45

Overhead press 5x5 20 45

Bench Press 5x5 22.5 50

Overhead press 5x5 22.5 50

Bench Press 5x5 25 55

Inverted Row 3xF kg lb

Deadlift 1x5 40 85

Inverted Row 3xF

Deadlift 1x5 45 95

Inverted Row 3xF

Push-ups 3xF kg lb

Pull-ups 3xF

Push-ups 3xF

Chin-ups 3xF

Push-ups 3xF

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

kg lb

20 45

18 40

16 35

Body fat 15.00% Body-weight 75

How To Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long. Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go t Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Ai If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, d Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Inc Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sid

Week2 fr 12/01/2010 SQUAT 5x5 32.5 70 mo 15/01/2010 SQUAT 5x5 35 75

Week3 we 17/01/2010 SQUAT 5x5 37.5 80

Week4 fr 19/01/2010 SQUAT 5x5 40 85 mo 22/01/2010 SQUAT 5x5 42.5 90

Overhead press 5x5 25 55

Bench Press 5x5 27.5 60

Overhead press 5x5 27.5 60

Bench Press 5x5 30 65

Overhead press 5x5 30 65

Deadlift 1x5 50 105

Inverted Row 3xF

Deadlift 1x5 55 115

Inverted Row 3xF

Deadlift 1x5 60 125

Pull-ups 3xF

Push-ups 3xF

Chin-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

14 30

12 25

Body fat 15.00% Body-weight 75

kg and are 7 feet/2m20 long. echnique is good. But resist the temptation to go too fast, think long-term. you can with good technique and without help. Aim for 5x5. ain, try again the next workout. If you still miss it, deload for that exercise only. wering the weight by 10% for that exercise only. Increase the weight from there. ourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks.

Week4 we 24/01/2010 SQUAT 5x5 45 95

fr 26/01/2010 SQUAT 5x5 47.5 100

mo 29/01/2010 SQUAT 5x5 50 105

Week5 we 31/01/2010 SQUAT 5x5 52.5 110

fr 02/02/2010 SQUAT 5x5 55 115

Bench Press 5x5 32.5 70

Overhead press 5x5 32.5 70

Bench Press 5x5 35 75

Overhead press 5x5 35 75

Bench Press 5x5 37.5 80

Inverted Row 3xF

Deadlift 1x5 65 135

Inverted Row 3xF

Deadlift 1x5 70 145

Inverted Row 3xF

Push-ups 3xF

Chin-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

10 20

8 15

6 10

Body fat 15.00% Body-weight 75

s every 2 weeks.

mo 05/02/2010 SQUAT 5x5 57.5 120

Week6 we 07/02/2010 SQUAT 5x5 60 125

fr 09/02/2010 SQUAT 5x5 62.5 130

mo 12/02/2010 SQUAT 5x5 65 135

Week7 we 14/02/2010 SQUAT 5x5 67.5 140

Overhead press 5x5 37.5 80

Bench Press 5x5 40 85

Overhead press 5x5 40 85

Bench Press 5x5 42.5 90

Overhead press 5x5 42.5 90

Deadlift 1x5 75 155

Inverted Row 3xF

Deadlift 1x5 80 165

Inverted Row 3xF

Deadlift 1x5 85 175

Chin-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Chin-ups 3xF

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

4 5

Body Fat 15.00% Body-weight 75

Week7 fr 16/02/2010 SQUAT 5x5 70 145 mo 19/02/2010 SQUAT 5x5 72.5 150

Week8 we 21/02/2010 SQUAT 5x5 75 155

Week9 fr 23/02/2010 SQUAT 5x5 77.5 160 mo 26/02/2010 SQUAT 5x5 80 165

Bench Press 5x5 45 95

Overhead press 5x5 45 95

Bench Press 5x5 47.5 100

Overhead press 5x5 47.5 100

Bench Press 5x5 50 105

Inverted Row 3xF

Deadlift 1x5 90 185

Inverted Row 3xF

Deadlift 1x5 95 195

Inverted Row 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Chin-ups 3xF

Push-ups 3xF

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Body Fat 15.00% Body-weight 75

Week9 we 28/02/2010 SQUAT 5x5 82.5 170

fr 02/03/2010 SQUAT 5x5 85 175

mo 05/03/2010 SQUAT 5x5 87.5 180

Week10 we 07/03/2010 SQUAT 5x5 90 185

fr 09/03/2010 SQUAT 5x5 92.5 190

Overhead press 5x5 50 105

Bench Press 5x5 52.5 110

Overhead press 5x5 52.5 110

Bench Press 5x5 55 115

Overhead press 5x5 55 115

Deadlift 1x5 100 205

Inverted Row 3xF

Deadlift 1x5 105 215

Inverted Row 3xF

Deadlift 1x5 110 225

Pull-ups 3xF

Push-ups 3xF

Chin-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Body Fat 15.00% Body-weight 75

mo 12/03/2010 SQUAT 5x5 95 195

Week11 we 14/03/2010 SQUAT 5x5 97.5 200

fr 16/03/2010 SQUAT 5x5 100 205

mo 19/03/2010 SQUAT 5x5 102.5 210

Week12 we 21/03/2010 SQUAT 5x5 105 215

Bench Press 5x5 57.5 120

Overhead press 5x5 57.5 120

Bench Press 5x5 60 125

Overhead press 5x5 60 125

Bench Press 5x5 62.5 130

Inverted Row 4xF

Deadlift 1x5 115 235

Inverted Row 4xF

Deadlift 1x5 120 245

Inverted Row 4xF

Push-ups 3xF

Chin-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

Prone Bridges 3x30sec

Reverse Crunch 3x12

StrongLifts 5x5 doesn't stop here Keep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your bo

Week12 fr 23/03/2010 SQUAT 5x5 107.5 220

Overhead press 5x5 62.5 130

Deadlift 1x5 125 255

Chin-ups 3xF

Prone Bridges 3x30sec

Body Fat 15.00% Body-weight 75

your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

Your Goals and How to Achieve T

Your Goals and How to Achieve Them

Fat Loss * Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck * You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase be * 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is usel * Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat? * For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between * No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you

Weight Gain * Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measureme * Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes * Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st mo * Check how to gain weight for skinny guys

Strength Goals (1st ones) * You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including wo * Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, th 5x5 (kg) Squat Deadlift Bench Press Overhead Press Inverted Rows Pull-ups & Chin-ups Push-ups Prone Bridges Reverse Crunch 75 112.5 56.25 37.5 5x5 (lbs) 165 248 (only 1x5 here) 124 83

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or c 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or c 15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that g 3x30sec 3x12

Strength Goals (2nd ones) * You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLi * What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get * Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly 5x5 (kg) Squat Deadlift Bench Press 97.5 135 67.5 5x5 (lbs) 215 297 (only 1x5 here) 149

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Your Goals and How to Achieve T

Overhead Press 3x5 (kg) Inverted Rows Pull-ups & Chin-ups Push-ups Prone Bridges Reverse Crunch 10 10 10 52.5 3x5 (lbs) 25 25 25 116

Use x-vest, chains or rucksack with weights

For Push-ups: you can also use a mini band

3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight without dumbbells as counter-weight, with hands behind head and good technique. W

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Your Goals and How to Achieve T

s every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focu ealthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanw elow isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding

ront/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks. scle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle. too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fa

atever happens. Everybody can do this, including women. atever, the Squat must go up as fast as possible, that will help you achieve your goals.

que. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout. que. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout. que. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lbs/1.25kg each workout doing 3x5.

get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of o e routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this bene

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Your Goals and How to Achieve T

Use x-vest, chains or rucksack with weights

For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

o that, move to prone bridges while moving weight from one side to the other. ght, with hands behind head and good technique. When you can do that, move to dragon flags.

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Your Goals and How to Achieve T

nreliable: water fluctuation, bowel content, etc. Focus on losing fat.

s/post workout. Keep tracking body fat in the meanwhile.

nce you have your goal body-weight and your body fat will decrease.

bs/1.25kg each workout. bs/1.25kg each workout. add 2.5lbs/1.25kg each workout doing 3x5.

ch depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about. n get over it, do it. But don't switch too soon: stay on the program as long as you can. han on an intermediate program. Don't lose this benefit, stay on the program as long as you can.

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CentralFitness 5x5 progresso co

CentralFitness 5x5 Progresso com Grafico

Como usar * Coloque o peso total levantado ( kg ou lbs) do primeiro dia que comeou, depois coloque o peso da sexta feira. Basta digitar o peso mximo que voce levantou na semana. *No deixe linhas brancas nos graficos, se no , no funciona

Preencha os dados manualmente Data Peso dd/mm/yy kg or lbs 01/01/10 01/05/10 01/12/10 01/19/10 01/26/10 02/02/10 02/09/10 02/16/10 02/23/10 03/02/10 03/09/10 03/16/10 03/23/10 75 75 76 76 77.5 77.5 78.5 78.5 80.5 80.5 83 83 85 % gordura % 15.00% 15.00% 14.50% 14.50% 14.20% 14.20% 13.70% 13.70% 13.30% 13.30% 12.50% 12.50% 12.00% AgachamentoDeadlift 5x5 1x5 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5 40 40 50 55 65 70 80 85 95 100 110 115 125 Supino 5x5 20 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5 Desenvolvimento 5x5 20 20 25 27.5 32.5 35 35 42.5 47.5 50 55 57.5 62.5
140

120

100

80

Peso (kg/lbs)
60 40 20

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CentralFitness 5x5 progresso co

0 1/5/2010

1/12/2010

Pense a Longo Termo * 1-3 months apenas o comeo,se isso o que voce q

Mire alto no sobjetyivos, mas um progresso gradual. 1

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CentralFitness 5x5 progresso co

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CentralFitness 5x5 progresso co

mximo que voce levantou na semana.

CentralFitness 5x5 Progresso

16.00%

14.00%

12.00%

10.00%

Peso Agachamento Deadlift Supino Desenvolvimento

8.00%

6.00%

% gordura

4.00%

2.00%

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CentralFitness 5x5 progresso co

1/19/2010

1/26/2010

2/2/2010

2/9/2010

2/16/2010

2/23/2010

3/2/2010

3/9/2010

3/16/2010

0.00% 3/23/2010

Data

s apenas o comeo,se isso o que voce quer em 12 semanas, imagine em 52!. sobjetyivos, mas um progresso gradual. 1%de gordura ao mes, pode ser 12% de gordura a menos no ano!

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