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    Bill Starr 5x5

    Uploaded by

    slyde77
    This document provides a 10 week linear progression program based on Bill Starr's 5x5 routine. It includes a logbook to track lifts over time with incremental weight increases each week. The routine is divided into heavy, light, and medium days with compound lifts like squats, bench press, rows and deadlifts as the focus and assistance exercises added. Rep ranges are typically 5 sets of 5 reps, decreasing over time as weight increases to maintain linear progression over the full 10 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Bill Starr 5x5

    Uploaded by

    slyde77
    211 views18 pages
    This document provides a 10 week linear progression program based on Bill Starr's 5x5 routine. It includes a logbook to track lifts over time with incremental weight increases each week. The routine is divided into heavy, light, and medium days with compound lifts like squats, bench press, rows and deadlifts as the focus and assistance exercises added. Rep ranges are typically 5 sets of 5 reps, decreasing over time as weight increases to maintain linear progression over the full 10 weeks.

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    This document provides a 10 week linear progression program based on Bill Starr's 5x5 routine. It includes a logbook to track lifts over time with incremental weight increases each week. The routine is divided into heavy, light, and medium days with compound lifts like squats, bench press, rows and deadlifts as the focus and assistance exercises added. Rep ranges are typically 5 sets of 5 reps, decreasing over time as weight increases to maintain linear progression over the full 10 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    211 views18 pages

    Bill Starr 5x5

    Uploaded by

    slyde77
    This document provides a 10 week linear progression program based on Bill Starr's 5x5 routine. It includes a logbook to track lifts over time with incremental weight increases each week. The routine is divided into heavy, light, and medium days with compound lifts like squats, bench press, rows and deadlifts as the focus and assistance exercises added. Rep ranges are typically 5 sets of 5 reps, decreasing over time as weight increases to maintain linear progression over the full 10 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 18

    Bill Starr's 5x5

    Linear Version

    This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement
    with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is whe
    maxes. The Reps, column is where you enter how many reps your previous maxes were teste
    amount (in lbs.) that you would like to increase each lift per week. The % to Reset, column is
    hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Week
    smallest weight increment that can be added to the barbell. If you don't have microweights,
    column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DA

    Madcow's Bill Starr 5x5 Official Website


    Original Bill Starr Power Routine
    5x5 Question Forum

    Smallest Weight Increment: 5


    Current Max Reps (<12)
    Squat 112 5
    Bench Press 94 10
    Row 88 5
    Incline Press 135 5
    Deadlift 130 1

    Monday Reps Week 1 Week 2 Week 3


    Heavy Squat 5 50 55 60
    5 60 65 75
    5 75 80 90
    5 85 95 105
    5 100 110 120

    Bench Press 5 50 55 55
    5 65 65 70
    5 75 80 85
    5 90 95 100
    5 105 110 115

    Row 5 40 45 45
    (or Power Clean) 5 50 55 55
    5 60 65 70
    5 70 75 80
    5 85 90 95
    Assistance Weighted Hypers 2 Sets
    Exercises Weighted Sit-Ups 4 Sets
    Wednesday
    Light Squat 5 50 55 60
    5 60 65 75
    5 75 80 90
    5 75 80 90
    Incline Press 5 75 80 85
    (or Military Press) 5 90 95 100
    5 110 110 115
    5 125 130 135

    Deadlift 5 65 70 75
    (or High Pulls) 5 75 85 90
    5 90 100 110
    5 105 115 125
    Assistance Sit-Ups 3 Sets
    Exercises
    Friday
    Medium Squat 5 55 60 65
    5 65 75 80
    5 80 90 95
    5 95 105 110
    3 110 120 130
    8 83 90 98

    Bench Press 5 55 55 60
    5 65 70 75
    5 80 85 90
    5 95 100 105
    3 110 115 120
    8 83 86 90

    Row 5 45 45 50
    (or Power Clean) 5 55 55 60
    5 65 70 75
    5 75 80 85
    3 90 95 100
    8 68 71 75
    Assistance Weighted Dips 3x5-8
    Exercises Barbell Curls 3x8
    Triceps Extensions 3x8
    arr's 5x5
    ear Version

    his was designed as a supplement to the 5x5 Program and is not affiliated
    st column, Current Max, is where you will enter your your previous rep
    s your previous maxes were tested at. The Lb Increase, column is the
    eek. The % to Reset, column is how far back you'd like to begin before
    o old maxes are revisited in Week 4. The Smallest Weight, field is the
    If you don't have microweights, get them here. Workouts are read by
    . Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

    's Bill Starr 5x5 Official Website


    nal Bill Starr Power Routine
    5x5 Question Forum

    1RM 5RM Lb Increase % to Reset


    126 110 10 7.00%
    125 110 5 6.00%
    99 90 5 7.00%
    152 135 5 9.00%
    130 115 10 7.00%

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


    65 70 75 80 85 90 95
    80 85 90 100 105 110 115
    95 105 110 120 125 135 140
    110 120 130 140 145 155 165
    130 140 150 160 170 180 190

    60 60 65 65 70 70 75
    75 75 80 85 85 90 90
    90 90 95 100 105 105 110
    105 110 110 115 120 125 130
    120 125 130 135 140 145 150

    50 50 55 55 60 60 65
    60 65 65 70 75 75 80
    75 75 80 85 90 90 95
    85 90 95 100 105 110 110
    100 105 110 115 120 125 130

    65 70 75 80 85 90 95
    80 85 90 100 105 110 115
    95 105 110 120 125 135 140
    95 105 110 120 125 135 140
    85 90 90 95 100 100 105
    105 105 110 115 120 120 125
    120 125 130 135 140 145 145
    140 145 150 155 160 165 170

    85 90 95 100 110 115 120


    100 105 115 120 130 135 145
    115 125 135 145 150 160 170
    135 145 155 165 175 185 195

    70 75 80 85 90 95 100
    85 90 100 105 110 115 125
    105 110 120 125 135 140 150
    120 130 140 145 155 165 175
    140 150 160 170 180 190 200
    105 113 120 128 135 143 150

    60 65 65 70 70 75 75
    75 80 85 85 90 90 95
    90 95 100 105 105 110 115
    110 110 115 120 125 130 135
    125 130 135 140 145 150 155
    94 98 101 105 109 113 116

    50 55 55 60 60 65 65
    65 65 70 75 75 80 85
    75 80 85 90 90 95 100
    90 95 100 105 110 110 115
    105 110 115 120 125 130 135
    79 83 86 90 94 98 101
    Bill Starr's 5x5
    Linear Version

    This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement
    with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is whe
    maxes. The Reps, column is where you enter how many reps your previous maxes were teste
    amount (in lbs.) that you would like to increase each lift per week. The % to Reset, column is
    hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Week
    smallest weight increment that can be added to the barbell. If you don't have microweights,
    column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DA

    Madcow's Bill Starr 5x5 Official Website


    Original Bill Starr Power Routine
    5x5 Question Forum

    Smallest Weight Increment: 5


    Current Max Reps (<12)
    Squat 265 1
    Bench Press 200 5
    Row 160 8
    Incline Press 135 8
    Deadlift 285 5

    Monday Reps Week 1 Week 2 Week 3


    Heavy Squat 5 110 115 120
    5 135 140 150
    5 165 170 180
    5 190 200 210
    5 220 230 240

    Bench Press 5 95 95 100


    5 115 120 125
    5 140 145 150
    5 165 170 175
    5 190 195 200

    Row 5 80 85 85
    (or Power Clean) 5 100 105 110
    5 120 125 130
    5 145 145 150
    5 165 170 175
    Assistance Weighted Hypers 2 Sets
    Exercises Weighted Sit-Ups 4 Sets
    Wednesday
    Light Squat 5 110 115 120
    5 135 140 150
    5 165 170 180
    5 165 170 180
    Incline Press 5 85 85 90
    (or Military Press) 5 100 105 105
    5 115 120 125
    5 135 140 145

    Deadlift 5 165 170 175


    (or High Pulls) 5 195 205 210
    5 230 240 250
    5 265 275 285
    Assistance Sit-Ups 3 Sets
    Exercises
    Friday
    Medium Squat 5 115 120 125
    5 140 150 155
    5 170 180 185
    5 200 210 220
    3 230 240 250
    8 173 180 188

    Bench Press 5 95 100 100


    5 120 125 125
    5 145 150 150
    5 170 175 180
    3 195 200 205
    8 146 150 154

    Row 5 85 85 90
    (or Power Clean) 5 105 110 110
    5 125 130 135
    5 145 150 155
    3 170 175 180
    8 128 131 135
    Assistance Weighted Dips 3x5-8
    Exercises Barbell Curls 3x8
    Triceps Extensions 3x8
    arr's 5x5
    ear Version

    his was designed as a supplement to the 5x5 Program and is not affiliated
    st column, Current Max, is where you will enter your your previous rep
    s your previous maxes were tested at. The Lb Increase, column is the
    eek. The % to Reset, column is how far back you'd like to begin before
    o old maxes are revisited in Week 4. The Smallest Weight, field is the
    If you don't have microweights, get them here. Workouts are read by
    . Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

    's Bill Starr 5x5 Official Website


    nal Bill Starr Power Routine
    5x5 Question Forum

    1RM 5RM Lb Increase % to Reset


    265 235 10 7.00%
    225 200 5 6.00%
    199 175 5 7.00%
    168 150 5 9.00%
    321 285 10 7.00%

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


    125 130 135 140 145 150 155
    155 160 170 175 180 185 195
    185 195 200 210 215 225 230
    220 225 235 245 255 260 270
    250 260 270 280 290 300 310

    100 105 105 110 110 115 115


    125 130 135 135 140 140 145
    150 155 160 165 165 170 175
    180 180 185 190 195 200 205
    205 210 215 220 225 230 235

    90 90 95 95 100 100 105


    110 115 115 120 125 125 130
    135 135 140 145 150 150 155
    155 160 165 170 175 180 180
    180 185 190 195 200 205 210

    125 130 135 140 145 150 155


    155 160 170 175 180 185 195
    185 195 200 210 215 225 230
    185 195 200 210 215 225 230
    90 95 100 100 105 110 110
    110 115 120 120 125 130 135
    130 135 140 145 145 150 155
    150 155 160 165 170 175 180

    185 190 195 200 210 215 220


    220 225 235 240 250 255 265
    255 265 275 285 290 300 310
    295 305 315 325 335 345 355

    130 135 140 145 150 155 160


    160 170 175 180 185 195 200
    195 200 210 215 225 230 240
    225 235 245 255 260 270 280
    260 270 280 290 300 310 320
    195 203 210 218 225 233 240

    105 105 110 110 115 115 120


    130 135 135 140 140 145 150
    155 160 165 165 170 175 180
    180 185 190 195 200 205 210
    210 215 220 225 230 235 240
    158 161 165 169 173 176 180

    90 95 95 100 100 105 105


    115 115 120 125 125 130 135
    135 140 145 150 150 155 160
    160 165 170 175 180 180 185
    185 190 195 200 205 210 215
    139 143 146 150 154 158 161
    Bill Starr's 5x5
    Linear Version

    This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement
    with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is wher
    maxes. The Reps, column is where you enter how many reps your previous maxes were teste
    amount that you would like to increase each lift per week (usually 2.5%). If you are unsure,
    Weight, field is the smallest weight increment that can be added to the barbell. If you don't ha
    Percent To Reset, field is how far back you'd like to begin before hitting your former maxes. It
    PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Good
    Bango/Jgood

    Madcow's Bill Starr 5x5 Official Website


    Original Bill Starr Power Routine
    5x5 Question Forum

    Smallest Weight Increment: 5


    Percent To Reset 7.50%

    Current Max Reps (<12)


    Squat 130 1
    Bench Press 120 1
    Row 130 1
    Incline Press 100 1
    Deadlift 200 1

    Monday Reps Week 1 Week 2 Week 3


    Heavy Squat 5 50 50 55
    5 65 65 65
    5 75 80 80
    5 90 95 95
    5 105 108 111

    Bench Press 5 45 45 45
    5 55 60 60
    5 70 70 70
    5 80 85 85
    5 95 97 99

    Row 5 50 50 55
    (or Power Clean) 5 65 65 65
    5 75 80 80
    5 90 95 95
    5 105 108 111
    Assistance Weighted Hypers 2 Sets
    Exercises Weighted Sit-Ups 4 Sets
    Wednesday
    Light Squat 5 50 50 55
    5 65 65 65
    5 75 80 80
    5 75 80 80

    Incline Press 5 50 50 55
    (or Military Press) 5 60 65 65
    5 70 75 75
    5 85 87 89

    Deadlift 5 100 105 105


    (or High Pulls) 5 120 125 125
    5 145 145 150
    5 165 169 173
    Assistance Sit-Ups 3 Sets
    Exercises
    Friday
    Medium Squat 5 50 55 55
    5 65 65 70
    5 80 80 85
    5 95 95 100
    3 108 111 114
    8 81 83 86

    Bench Press 5 45 45 50
    5 60 60 60
    5 70 70 75
    5 85 85 85
    3 97 99 101
    8 73 74 76

    Row 5 50 55 55
    (or Power Clean) 5 65 65 70
    5 80 80 85
    5 95 95 100
    3 108 111 114
    8 81 83 86
    Assistance Weighted Dips 3x5-8
    Exercises Barbell Curls 3x8
    Tricep Extensions 3x8
    arr's 5x5
    ear Version

    his was designed as a supplement to the 5x5 Program and is not affiliated
    rst column, Current Max, is where you will enter your your previous rep
    ps your previous maxes were tested at. The % Increase, column is the
    usually 2.5%). If you are unsure, leave this field alone. The Smallest
    ded to the barbell. If you don't have microweights, get them here. The
    ore hitting your former maxes. It is customary to reset 7% so you hit old
    on is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~
    ango/Jgood

    's Bill Starr 5x5 Official Website


    nal Bill Starr Power Routine
    5x5 Question Forum

    5-15% under your current 5RM

    1RM 5RM % Increase


    130 115 2.5
    120 105 2.5
    130 115 2.5
    100 90 2.5
    200 180 2.5

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


    55 55 60 60 60 60 65
    70 70 75 75 75 80 80
    85 85 90 90 90 95 95
    100 100 105 105 110 110 115
    114 117 120 123 126 129 132

    50 50 50 55 55 55 55
    60 65 65 65 70 70 70
    75 75 80 80 80 85 85
    85 90 90 95 95 100 100
    101 104 107 110 113 116 119

    55 55 60 60 60 60 65
    70 70 75 75 75 80 80
    85 85 90 90 90 95 95
    100 100 105 105 110 110 115
    114 117 120 123 126 129 132

    55 55 60 60 60 60 65
    70 70 75 75 75 80 80
    85 85 90 90 90 95 95
    85 85 90 90 90 95 95

    55 55 55 60 60 60 65
    65 65 70 70 70 75 75
    80 80 80 85 85 85 90
    91 93 95 97 99 101 104

    110 110 115 120 120 125 125


    130 135 135 140 145 150 150
    155 155 160 165 170 175 180
    177 181 186 191 196 201 206

    55 60 60 60 60 65 65
    70 75 75 75 80 80 85
    85 90 90 90 95 95 100
    100 105 105 110 110 115 115
    117 120 123 126 129 132 135
    88 90 92 95 97 99 101

    50 50 55 55 55 55 60
    65 65 65 70 70 70 75
    75 80 80 80 85 85 90
    90 90 95 95 100 100 105
    104 107 110 113 116 119 122
    78 80 83 85 87 89 92

    55 60 60 60 60 65 65
    70 75 75 75 80 80 85
    85 90 90 90 95 95 100
    100 105 105 110 110 115 115
    117 120 123 126 129 132 135
    88 90 92 95 97 99 101
    Week 11 Week 12
    65 65
    85 85
    100 100
    115 120
    135 138

    60 60
    75 75
    90 90
    105 110
    122 125

    65 65
    85 85
    100 100
    115 120
    135 138

    65 65
    85 85
    100 100
    100 100

    65 65
    80 80
    90 95
    107 110

    130 135
    155 160
    185 190
    211 216

    65 70
    85 85
    100 105
    120 120
    138 141
    104 106

    60 60
    75 80
    90 95
    110 110
    125 128
    94 96

    65 70
    85 85
    100 105
    120 120
    138 141
    104 106
    Bill Starr's 5x5
    Linear Version

    This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement
    with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is whe
    maxes. The Reps, column is where you enter how many reps your previous maxes were teste
    amount (in lbs.) that you would like to increase each lift per week. The % to Reset, column is
    hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Week
    smallest weight increment that can be added to the barbell. If you don't have microweights,
    column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DA

    Madcow's Bill Starr 5x5 Official Website


    Original Bill Starr Power Routine
    5x5 Question Forum

    Smallest Weight Increment: 5


    Current Max Reps (<12)
    Squat 425 5
    Bench Press 290 5
    Row 255 5
    Incline Press 225 5
    Deadlift 475 5

    Monday Reps Week 1 Week 2 Week 3


    Heavy Squat 5 195 200 205
    5 245 255 260
    5 295 300 310
    5 345 355 365
    5 395 405 415

    Bench Press 5 135 140 140


    5 170 175 175
    5 205 210 210
    5 240 245 250
    5 275 280 285

    Row 5 115 120 120


    (or Power Clean) 5 145 150 150
    5 175 180 180
    5 205 210 215
    5 235 240 245
    Assistance Weighted Hypers 2 Sets
    Exercises Weighted Sit-Ups 4 Sets
    Wednesday
    Light Squat 5 195 200 205
    5 245 255 260
    5 295 300 310
    5 295 300 310
    Incline Press 5 125 130 135
    (or Military Press) 5 150 155 160
    5 180 180 185
    5 205 210 215

    Deadlift 5 275 280 285


    (or High Pulls) 5 330 335 345
    5 385 395 400
    5 440 450 460
    Assistance Sit-Ups 3 Sets
    Exercises
    Friday
    Medium Squat 5 200 205 210
    5 255 260 265
    5 300 310 315
    5 355 365 370
    3 405 415 425
    8 304 311 319

    Bench Press 5 140 140 145


    5 175 175 180
    5 210 210 215
    5 245 250 255
    3 280 285 290
    8 210 214 218

    Row 5 120 120 125


    (or Power Clean) 5 150 150 155
    5 180 180 185
    5 210 215 220
    3 240 245 250
    8 180 184 188
    Assistance Weighted Dips 3x5-8
    Exercises Barbell Curls 3x8
    Triceps Extensions 3x8
    arr's 5x5
    ear Version

    his was designed as a supplement to the 5x5 Program and is not affiliated
    st column, Current Max, is where you will enter your your previous rep
    s your previous maxes were tested at. The Lb Increase, column is the
    eek. The % to Reset, column is how far back you'd like to begin before
    o old maxes are revisited in Week 4. The Smallest Weight, field is the
    If you don't have microweights, get them here. Workouts are read by
    . Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

    's Bill Starr 5x5 Official Website


    nal Bill Starr Power Routine
    5x5 Question Forum

    1RM 5RM Lb Increase % to Reset


    478 425 10 7.00%
    326 290 5 6.00%
    287 255 5 7.00%
    253 225 5 9.00%
    534 475 10 7.00%

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


    210 215 220 225 230 235 240
    265 270 280 285 290 295 305
    315 325 330 340 345 355 360
    370 380 390 400 405 415 425
    425 435 445 455 465 475 485

    145 145 150 150 155 155 160


    180 185 185 190 195 195 200
    215 220 225 225 230 235 240
    255 255 260 265 270 275 280
    290 295 300 305 310 315 320

    125 125 130 130 135 135 140


    155 160 160 165 170 170 175
    185 190 195 195 200 205 210
    220 220 225 230 235 240 245
    250 255 260 265 270 275 280

    210 215 220 225 230 235 240


    265 270 280 285 290 295 305
    315 325 330 340 345 355 360
    315 325 330 340 345 355 360
    135 140 140 145 150 150 155
    165 165 170 175 180 180 185
    190 195 200 205 210 215 220
    220 225 230 235 240 245 250

    295 300 305 315 320 325 330


    350 360 365 375 380 390 395
    410 420 430 440 445 455 465
    470 480 490 500 510 520 530

    215 220 225 230 235 240 245


    270 280 285 290 295 305 310
    325 330 340 345 355 360 370
    380 390 400 405 415 425 435
    435 445 455 465 475 485 495
    326 334 341 349 356 364 371

    145 150 150 155 155 160 160


    185 185 190 195 195 200 200
    220 225 225 230 235 240 240
    255 260 265 270 275 280 285
    295 300 305 310 315 320 325
    221 225 229 233 236 240 244

    125 130 130 135 135 140 140


    160 160 165 170 170 175 175
    190 195 195 200 205 210 210
    220 225 230 235 240 245 250
    255 260 265 270 275 280 285
    191 195 199 203 206 210 214

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