BILL STARR 5x5

A Base Version for Novice to Intermediate Lifters

Linear Pre-Periodization
Link to Main Website

Introduction:
Link to Program Description

This program is a template designed to match the program description linked above.
It is not intended as a stand-alone, this is all just some raw estimation that would give a general trainee
with a few years of experience a look at how the weights might be arranged. In reality he will
be estimating and resestimating as he runs through the program to peak everything at the right time.
Obviously, given that this is all very general, someone who does this program even once will be able to set
themseleves up much better in the future using even very limited experience, their brain, and a pencil rather
than hoping all the assumptions I made here actually work for them. Hopefully that's clear.

I will also note that this is not a 9 week program, you continue making increases for as long as you are
able to. If you read the Program Description, you already know that. I only included 9 weeks to make this simple
and compact. It's meant to sketch out the program and clarify the progression and is not meant
as a substitute for 5 minutes of reading. If you are investing yourself in this program over a series of weeks and
care about your progress, it likely makes sense to read the damn description and make sure you have it right.

Instructions:
Only change yellow cells. Do not alter the Tonnage Calc worksheet.

Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max.
These estimats are more accurate with lower rep tests and lifters who train using lower reps
i.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy.

Set Interval is the percent change between sets based on the top set of the day for a given exercise.
The lower this value the less space between sets (i.e. higher workload and more density) the greater
the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on

Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for worklo
i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light sets
towards the total since the impact from very light work is not going to be significant (this is common in practice)

Obviously most people will need to round the weights. If you want to train by percents and be more precise with weight
selection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensive
microchain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently sma
Microloading and Fractional Plates
Inputs:
Test Weight Reps Achieved (<12) 1RM 5RM
Squat 400 5 450 400
Bench 225 5 253 225
Row 205 5 231 205
Dead 315 5 354 315
Incline 185 5 208 185

Set Interval 12.5% Generally 10-15%

Tonnage Cutoff 60% Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4
Monday Squat 5 185 190 195 200
5 232 238 244 250
5 278 285 293 300
5 324 333 341 350
5 371 380 390 400
Bench 5 104 107 110 113
5 130 134 137 141
5 156 160 165 169
5 182 187 192 197
5 209 214 219 225
Row 5 95 97 100 103
5 119 122 125 128
5 143 146 150 154
5 166 171 175 179
5 190 195 200 205
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps

Wednesday Squat 5 185 190 195 200

5 232 238 244 250
5 278 285 293 300
5 278 285 293 300
Incline Bench 5 107 110 113 116
5 129 132 135 139
5 150 154 158 162
5 171 176 180 185
Deadlift 5 182 187 192 197
5 219 225 230 236
5 255 262 269 276
5 292 299 307 315
Assistance:
3 Sets of Situps
Friday Squat 5 185 190 195 200
5 232 238 244 250
5 278 285 293 300
5 324 333 341 350
3 380 390 400 410
8 278 285 293 300
Bench 5 104 107 110 113
5 130 134 137 141
5 156 160 165 169
5 182 187 192 197
3 214 219 225 231
8 156 160 165 169
Row 5 95 97 100 103
5 119 122 125 128
5 143 146 150 154
5 166 171 175 179
3 195 200 205 210
8 143 146 150 154
Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Tonnage:

Core Exercise Tonnage Monday 14,424 14,794 15,173 15,563

Wednesady 12,397 12,715 13,041 13,375
Friday 17,559 18,009 18,471 18,945
Weekly 44,380 45,518 46,685 47,882

Tonnage w/Significance Cutoff Monday 10,097 10,356 10,621 10,894

Wednesady 8,863 9,090 9,323 9,563
Friday 13,232 13,571 13,919 14,276
Weekly 32,192 33,017 33,864 34,732
diate Lifters

Version Beta 0.3

ke this simple

k for high performance on top sets)

Basically a proxy for workload.

unt light sets

precise with weight

innovative/inexpensive
small lift is inherently smaller.
Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
205 210 215 221 226
256 263 269 276 283
308 315 323 331 339
359 368 377 386 396
410 420 431 442 453
115 118 121 124 127
144 148 151 155 159
173 177 182 186 191
202 207 212 217 223
231 236 242 248 255
105 108 110 113 116
131 135 138 141 145
158 162 166 170 174
184 188 193 198 203
210 215 221 226 232

205 210 215 221 226

256 263 269 276 283
308 315 323 331 339
308 315 323 331 339
119 121 125 128 131
142 146 149 153 157
166 170 174 179 183
190 194 199 204 209
202 207 212 217 223
242 248 254 261 267
283 290 297 304 312
323 331 339 348 356
205 210 215 221 226
256 263 269 276 283
308 315 323 331 339
359 368 377 386 396
420 431 442 453 464
308 315 323 331 339
115 118 121 124 127
144 148 151 155 159
173 177 182 186 191
202 207 212 217 223
236 242 248 255 261
173 177 182 186 191
105 108 110 113 116
131 135 138 141 145
158 162 166 170 174
184 188 193 198 203
215 221 226 232 238
158 162 166 170 174

15,952 16,350 16,759 17,178 17,608

13,709 14,052 14,403 14,763 15,133
19,418 19,904 20,401 20,911 21,434
49,079 50,306 51,564 52,853 54,174

11,166 11,445 11,731 12,025 12,325

9,802 10,047 10,298 10,555 10,819
14,633 14,999 15,374 15,758 16,152
35,601 36,491 37,403 38,338 39,296
NOTE: All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (
Don't Change or Touch Anything

0 Test WeightReps Achieved

1RM(<12) 5RM
Squat 400 5 450 400 Set Interval 13% Generally 10-15%
Bench 225 5 253 225 Tonnage Cutoff 60% Given % of Single Rep Max for Inclu
Row 205 5 231 205
Dead 315 5 354 315
Incline 185 5 208 185

Squat 1RM 1RM 450 450 450 450 461 473 485
Bench 1RM 1RM 253 253 253 253 259 266 273
Row 1RM 1RM 231 231 231 231 236 242 248
Incline 1RM 1RM 208 208 208 208 213 219 224
Deadlift 1RM 1RM 354 354 354 354 363 372 382

Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7

Monday Squat 5 185 190 195 200 205 210 215
5 232 238 244 250 256 263 269
5 278 285 293 300 308 315 323
5 324 333 341 350 359 368 377
5 371 380 390 400 410 420 431
Bench 5 104 107 110 113 115 118 121
5 130 134 137 141 144 148 151
5 156 160 165 169 173 177 182
5 182 187 192 197 202 207 212
5 209 214 219 225 231 236 242
Row 5 95 97 100 103 105 108 110
5 119 122 125 128 131 135 138
5 143 146 150 154 158 162 166
5 166 171 175 179 184 188 193
5 190 195 200 205 210 215 221

Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps

WednesdaySquat 5 185 190 195 200 205 210 215

5 232 238 244 250 256 263 269
5 278 285 293 300 308 315 323
5 278 285 293 300 308 315 323
Incline Bench 5 107 110 113 116 119 121 125
5 129 132 135 139 142 146 149
5 150 154 158 162 166 170 174
5 171 176 180 185 190 194 199
Deadlift 5 182 187 192 197 202 207 212
5 219 225 230 236 242 248 254
5 255 262 269 276 283 290 297
5 292 299 307 315 323 331 339
 Assistance:
3 Sets of Situps

Friday Squat 5 185 190 195 200 205 210 215

5 232 238 244 250 256 263 269
5 278 285 293 300 308 315 323
5 324 333 341 350 359 368 377
3 380 390 400 410 420 431 442
8 278 285 293 300 308 315 323
Bench 5 104 107 110 113 115 118 121
5 130 134 137 141 144 148 151
5 156 160 165 169 173 177 182
5 182 187 192 197 202 207 212
3 214 219 225 231 236 242 248
8 156 160 165 169 173 177 182
Row 5 95 97 100 103 105 108 110
5 119 122 125 128 131 135 138
5 143 146 150 154 158 162 166
5 166 171 175 179 184 188 193
3 195 200 205 210 215 221 226
8 143 146 150 154 158 162 166
Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Core Exercise Tonnage

Monday 14424 14794 15173 15563 15952 16350 16759
Wednesady 12397 12715 13041 13375 13709 14052 14403
Friday 17559 18009 18471 18945 19418 19904 20401

Relevant Tonnage Monday 10097 10356 10621 10894 11166 11445 11731
Wednesday 8863 9090 9323 9563 9802 10047 10298
Friday 13232 13571 13919 14276 14633 14999 15374
meter on the first sheet (i.e. if <, then 0, otherwise X)

of Single Rep Max for Inclusion in Relevant Tonnage

497 509
279 286
255 261
230 235
391 401

Wk 8 Wk 9 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7
221 226 0 0 0 0 0 0 0
276 283 0 0 0 0 0 0 0
331 339 278 285 293 300 308 315 323
386 396 324 333 341 350 359 368 377
442 453 371 380 390 400 410 420 431
124 127 0 0 0 0 0 0 0
155 159 0 0 0 0 0 0 0
186 191 156 160 165 169 173 177 182
217 223 182 187 192 197 202 207 212
248 255 209 214 219 225 231 236 242
113 116 0 0 0 0 0 0 0
141 145 0 0 0 0 0 0 0
170 174 143 146 150 154 158 162 166
198 203 166 171 175 179 184 188 193
226 232 190 195 200 205 210 215 221

221 226 0 0 0 0 0 0 0
276 283 0 0 0 0 0 0 0
331 339 278 285 293 300 308 315 323
331 339 278 285 293 300 308 315 323
128 131 0 0 0 0 0 0 0
153 157 129 132 135 139 142 146 149
179 183 150 154 158 162 166 170 174
204 209 171 176 180 185 190 194 199
217 223 0 0 0 0 0 0 0
261 267 219 225 230 236 242 248 254
304 312 255 262 269 276 283 290 297
348 356 292 299 307 315 323 331 339
 221 226 0 0 0 0 0 0 0
276 283 0 0 0 0 0 0 0
331 339 278 285 293 300 308 315 323
386 396 324 333 341 350 359 368 377
453 464 380 390 400 410 420 431 442
331 339 278 285 293 300 308 315 323
124 127 0 0 0 0 0 0 0
155 159 0 0 0 0 0 0 0
186 191 156 160 165 169 173 177 182
217 223 182 187 192 197 202 207 212
255 261 214 219 225 231 236 242 248
186 191 156 160 165 169 173 177 182
113 116 0 0 0 0 0 0 0
141 145 0 0 0 0 0 0 0
170 174 143 146 150 154 158 162 166
198 203 166 171 175 179 184 188 193
232 238 195 200 205 210 215 221 226
170 174 143 146 150 154 158 162 166

17178 17608
14763 15133
20911 21434

12025 12325
10555 10819
15758 16152
Wk 8 Wk 9
0 0
0 0
331 339
386 396
442 453
0 0
0 0
186 191
217 223
248 255
0 0
0 0
170 174
198 203
226 232

0 0
0 0
331 339
331 339
0 0
153 157
179 183
204 209
0 0
261 267
304 312
348 356
 0 0
0 0
331 339
386 396
453 464
331 339
0 0
0 0
186 191
217 223
255 261
186 191
0 0
0 0
170 174
198 203
232 238
170 174