Bill Starr's 5x5

Linear Version

Smallest Weight Increment:

Percent To Reset

7.50%5-15% under your current 5RM

Current MaxReps (<12)1RM5RM% IncreaseSquat

10051131002.5

Bench Press

10051131002.5

Row

10051131002.5

Incline Press

10051131002.5

Deadlift

10051131002.5

Monday Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12HeavySquat

5 45 45 45 45 50 50 50 55 55 55 55 605 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055

93 95 97 99 101 104 107 110 113 116 119 122

Bench Press

5 45 45 45 45 50 50 50 55 55 55 55 605 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055

93 95 97 99 101 104 107 110 113 116 119 122

Row

5 45 45 45 45 50 50 50 55 55 55 55 60

(or Power Clean)

5 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055

95 97 99 101 104 107 110 113 116 119 122Assistance

Weighted Hypers

2 Sets

Exercises

Weighted Sit-Ups

4 Sets

WednesdayLightSquat

5 45 45 45 45 50 50 50 55 55 55 55 605 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905

65 70 70 70 75 75 80 80 80 85 85 90

Incline Press

5 55 55 60 60 60 65 65 65 70 70 70 75

(or Military Press)

5 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055

95 97 99 101 104 107 110 113 116 119 122Deadlift

5 55 55 60 60 60 65 65 65 70 70 70 75

(or High Pulls)

5 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055

95 97 99 101 104 107 110 113 116 119 122Assistance

Sit-Ups

3 Sets

ExercisesFridayMediumSquat

5 45 45 45 50 50 50 55 55 55 55 60 605 55 60 60 60 65 65 65 70 70 70 75 755 70 70 70 75 75 80 80 80 85 85 90 905 80 85 85 85 90 90 95 95 100 100 105 1103

95 97 99 101 104 107 110 113 116 119 122 125

8 71 73 74 76 78 80 83 85 87 89 92 94

Bench Press

5 45 45 45 50 50 50 55 55 55 55 60 605 55 60 60 60 65 65 65 70 70 70 75 755 70 70 70 75 75 80 80 80 85 85 90 905 80 85 85 85 90 90 95 95 100 100 105 1103

95 97 99 101 104 107 110 113 116 119 122 125

8 71 73 74 76 78 80 83 85 87 89 92 94

Row

5 45 45 45 50 50 50 55 55 55 55 60 60

(or Power Clean)

5 55 60 60 60 65 65 65 70 70 70 75 755 70 70 70 75 75 80 80 80 85 85 90 905 80 85 85 85 90 90 95 95 100 100 105 1103

95 97 99 101 104 107 110 113 116 119 122 125

8 71 73 74 76 78 80 83 85 87 89 92 94

Assistance

Weighted Dips

3x5-8

Exercises

Barbell Curls

3x8

Tricep Extensions

3x8This is the

Bill Starr/Madcow Linear 5x5Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Madcow.

Only edit the cells in yellow.

The first column, “Current Max,” is where you will enter your your previous rep maxes. The “Reps,” column iswhere you enter how many reps your previous maxes were tested at. The “% Increase,” column is the amount that you would like to increase each lift per week (usually 2.5%). If you are unsure, leave this field alone. The “Smallest Weight,” field is the smallest weight increment that can be added to thebarbell. If you don't have microweights,get them here.The “Percent To Reset,” field is how far back you'd like to begin before hitting your former maxes.It is customary to reset 7% so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GETSTRONG DAMMIT! ~ Bango/JgoodMadcow's Bill Starr 5x5 Official WebsiteOriginal Bill Starr Power Routine5x5 Question Forum

5x5 by PoundPage 2

Bill Starr'

Linear Versi

Smallest Weight Increment:

Current MaxReps (<12)Squat

1005

Bench Press

1005

Row

1005

Incline Press

1005

Deadlift

1005

Monday Reps Week 1 Week 2 Week 3HeavySquat

5 35 40 455 45 50 555 55 60 655 65 70 805

76 84 92

Bench Press

5 40 45 455 50 55 555 60 65 705 70 75 805

85 90 95

Row

5 40 45 45

(or Power Clean)

5 50 55 555 60 65 705 70 75 805

90 95Assistance

Weighted Hypers

2 Sets

Exercises

Weighted Sit-Ups

4 Sets

WednesdayLightSquat

5 35 40 455 45 50 555 55 60 65This is the

Bill Starr/Madcow Linear 5x5Logbook Calculator. This was designed aMadcow.

Only edit the cells in yellow.

The first column, “Current Max,” is wher where you enter how many reps your previous maxes were tested at. The “Lb Ineach lift per week. The “% to Reset,” column is how far back you'd like to begin bmaxes are revisited in Week 4. The “Smallest Weight,” field is the smallest wmicroweights,get them here.Workouts are read by column and the rotation isBango/JgoodMadcow's Bill Starr Original Bill Star 5x5 Questi