Start:

This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page, then go to the Program sheet to get started.

Step 1:

Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in kilograms or 2 if you're working in pounds.

Units

(1 = kg, 2 = lb)

Step 2:

Enter your starting date, body weight, and body fat percentage. If you dont have a way to measure body fat, it's OK to start the program without it, but you should get yourself a body fat caliper.

Date 20-Mar-2012 Weight 60.0 BF % 15.0%

Step 3:

If you are a new lifter, you're finished. Go to the Program worksheet and begin your training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column.

Squat Bench Press Row Deadlift

Weight 35 35 30 30 30 \

Reps 10 10 10 10 10

5RM 41 41 36 36 36

Starting Weight 20 20 20 30 40

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add 5lbs to the bar every workout. Here's how the first week of StrongLifts 5x5 looks like when you start with the empty barbell as I recommend you to do... StrongLifts 5x5 Week 1 Monday Wednesday Friday SL5x5 Workout A SL5x5 Workout B SL5x5 Workout A Squat 5x5 45lbs Squat 5x5 50lbs Squat 5x5 55lbs Bench Press 5x5 45lbs Overhead Press 5x5 45lbs Bench Press 5x5 50lbs Barbell Rows 5x5 65lbs Deadlift 1x5 95lbs Barbell Rows 5x5 70lbs All those weights are including the weight of the bar which weighs 45lbs if it's an Olympic one the one you should be using for maximal strength, comfort and safety. You can see how the weight increases every workout by 5lbs on every exercise. Deadlifts are here again an exception: you'll be adding 10lbs per workout instead of 5lbs. Here's why: if you only add 5lbs per workout, this totals for 30lbs/month vs. 60lbs/month on Squats. So your Deadlift would be lower until you start stalling on Squats while it's supposed to be higher. So add 10lbs on Deadlift each workout like this... StrongLifts 5x5 Week 2 Monday Wednesday Friday SL5x5 Workout B SL5x5 Workout A SL5x5 Workout B Squat 5x5 60lbs Squat 5x5 65lbs Squat 5x5 70lbs Overhead Press 5x5 50lbs Bench Press 5x5 55lbs Overhead Press 5x5 55lbs Deadlift 1x5 105lbs Barbell Rows 5x5 75lbs Deadlift

1x5 115lbs When Deadlifts become challenging, you move from 10lbs to 5lbs increments. By the way, when I say add 5lbs on the bar, that means you add 2,5lbs on each side. Some gyms only have 5lbs plates. You could get away with adding 10lbs per workout on the Squat, but not on the Bench or Press because these exercises use smaller muscles. 5lbs plates are thus crucial. Cheapskates will glue 2 washers together. Smart guys who understand that time is money will invest in a pair of fractional plates like I own and take them to the gym.

Workout A Squats Bench Press Barbell row

Workout B Squats Overhead Press Deadlift

llow the instructions on this page,

ou're working in

Kilograms

dont have a way

uld get yourself a

d begin your

one in the Weight

ts in the Reps

eek of StrongLifts ecommend you to do...

h weighs 45lbs if it's an Olympic comfort and safety. You can see exercise. Deadlifts are here instead of 5lbs. Here's why: if you 60lbs/month on Squats. So your while it's supposed to be higher.

bs to 5lbs increments. By the way, bs on each side. Some gyms only er workout on the Squat, but not aller muscles. 5lbs plates are thus guys who understand that time is nd take them to the gym.

Exercise Squat Bench Press Overhead Press Barbell Row Deadlift

Sets 5 5 5 5 1

Week 1 Week 2 Reps 20-Mar 22-Mar 24-Mar 27-Mar 29-Mar 31-Mar 5 20 22.5 25 27.5 30 32.5 5 20 22.5 25 5 20 22.5 25 5 30 32.5 35 5 40 45 50

Week 3
3-Apr 5-Apr

35 27.5 37.5

37.5 27.5 55

Body Weight 60.0 Body Fat 15.0%

How to Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 20kg and are 2.2m long.

Use bigger increments of 5kg if the workouts are too easy and your technique is good, but resist the tempta

Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help

If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa

Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o

Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

Week 3
7-Apr 10-Apr

Week 4
12-Apr 14-Apr 17-Apr

Week 5
19-Apr 21-Apr 24-Apr

Week 6
26-Apr 28-Apr 1-May

Week 7
3-May 5-May

40 30 40

42.5 30

45 32.5 42.5

47.5 32.5

50 35 45

52.5 35

55 37.5 47.5

57.5 37.5

60 40 50

62.5 40

65 42.5 52.5

67.5 42.5

70 45 55

60

65

70

75

80

85

m long.

technique is good, but resist the temptation to go too quickly. Think long-term.

an with good technique and without help. Aim for 5x5.

ht in three consecutive workouts, deload for that exercise only.

g the weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there.

ments and pictures (front, back, and sides) every two weeks.

Week 8
8-May

Week 9 77.5 47.5 80 50 60 95 100 82.5 50 62.5 105 85 52.5 87.5 52.5

Week 10 90 55 65 110 92.5 55 67.5 95 57.5

Week 11
2-Jun 5-Jun

Week 12 100 60 70 102.5 60 120

10-May 12-May 15-May 17-May 19-May 22-May 24-May 26-May 29-May 31-May

72.5 45

75 47.5 57.5

97.5 57.5 115

90

StrongLifts 5x5 doesn't stop here!

Here's what to do after Week 12: Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason. After two deloads on squats, switch from 5x5 to 3x5. After another two deloads on squats, switch from 3x5 to 1x5. Only then should you switch to Madcow. To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the right of Week 12. This works best if you do it while those cells are still empty.

Week 12
7-Jun 9-Jun

105 62.5 72.5

107.5 62.5 125

t stop here!

ing things for no reason.

nd 12 and paste them to the

ill empty.

Instructions:

Simply enter the number of weeks you've completed on the program in the field below. This worksheet will pull your lifts from the Program sheet and chart your results.

Weeks Squat 35 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5

12 Bench 35 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5 Press 30 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5 Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5 Deadlift 40 40 50 55 65 70 80 85 95 100 110 115 125 Weight 60.0 BF % 15.0%

20-Mar-2012 24-Mar-2012 31-Mar-2012 7-Apr-2012 14-Apr-2012 21-Apr-2012 28-Apr-2012 5-May-2012 12-May-2012 19-May-2012 26-May-2012 2-Jun-2012 9-Jun-2012

StrongLifts 5x5 Progress

140

120

100

80

Weight

60

40

20

0 3/20/2012

3/27/2012

4/3/2012

4/10/2012

4/17/2012

4/24/2012

5/1/2012

5/8/2012

5/15/2012

Date

Date

Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks. Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind.

20-Mar-2012 24-Mar-2012 31-Mar-2012 7-Apr-2012 14-Apr-2012 21-Apr-2012 28-Apr-2012 5-May-2012 12-May-2012 19-May-2012 26-May-2012 2-Jun-2012 9-Jun-2012

Squat 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5

Bench 20 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5

Press 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5

Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5

Deadlift 40 50 55 65 70 80 85 95 100 110 115 125

Weight 60.0 #N/A #N/A #N/A

BF 15.0% #N/A % #N/A #N/A

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

16.0%

14.0%

12.0%

Series1
10.0%

Series2

Body Fat %

Series3

8.0%

Series4 Series5 Series6

Series1 Series1

6.0%

4.0%

2.0%

0.0% 5/22/2012 5/29/2012 6/5/2012

ks, imagine what you'd achieve in 24 weeks. is a marathon, not a sprint keep that in mind.