BILL STARR - GLENN PENDLAY

Periodized Version for Advanced Lifters

Intro to 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.

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.
The deload/intensification calculation is based on your Week 4 top set and recalcs a new 1RM
Week 1 Offset is how far back you start from your Week 3 goal. The first time you do this 80% is probably a good number.
Keep in mind that it's the final 2 weeks that are the real core (i.e. you could start lighter and build over 6 weeks to the final 2).
Once you are familiar with heavy loading periods 10-14 days is about right for most people.

Set Interval is the percent change between sets based on the top set of the day for a given exercise (only relevant for days buil
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 t
An easy way to increase load is by decreasing this incriment. A more advanced version would be making Monday and Friday a
Note - this spreadsheet can't do that by setting it to 0% as cells are linked to 5RM and 5x5RM accordingly. But you can change

Week 3/8 PR Increase is the amount to exceed current personal records (PRs) by. First time through one should start with 0%
in week 3 and then exceed in week 4 (same for week 8/9 respectively). Once you know what you are doing, feel comfortable a
and see how this is tolerated.

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 as 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
315
225
205
315
185

Squat
Bench
Row
Dead
Incline

Reps Achieved (<12)

5
5
5
5
5

1RM
354
253
231
354
208

Loading Phase
5RM
5x5RM
315
291
225
208
205
190
315
291
185
171

Week 1 Offset

80%

Where you start in relation to Week 3, 80% is a good place to start for your first tim

1x5/1x3 Set Interval

6.0%

For ramped days that build to a single heavy set of 5. Generally 6-12% is probably

Week 3/8 PR Increase

0.0%

Amount your Week 3 weight will be above current PR. Default is 0% where Wk 3 =

Tonnage Cutoff

60%

Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Loading/Volume Phase
Day
Monday

Exercise
Squat

Bench

Row

Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Wk 1
233
233
233
233
233
137
148
158
169
180
125
134
144
154
164

Wk 2
262
262
262
262
262
154
166
178
190
203
140
151
162
173
185

Wk 3
291
291
291
291
291
171
185
198
212
225
156
168
180
193
205

210
210
210
210
210
233

231
231
231
231
231
262

251
251
251
251
251
291

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

Squat

Deadlift

5
5
5
5
5
5

Incline Bench

5
5
5
5
5
5
5
5
5

233
233
233
233
137
137
137
137
137

262
262
262
262
154
154
154
154
154

291
291
291
291
171
171
171
171
171

Assistance:
5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase w
3 Sets of Situps
Friday

Squat

Bench

Row

5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

192
207
222
237
252
167
167
167
167
167
152
152
152
152
152

215
232
249
266
284
187
187
187
187
187
171
171
171
171
171

239
258
277
296
315
208
208
208
208
208
190
190
190
190
190

Assistance
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Tonnage:
Core Exercise Tonnage

Monday
Wednesady
Friday
Weekly

13,396
14,495
13,499
41,389

15,070
16,175
15,186
46,432

16,744
17,827
16,874
51,445

Tonnage w/Significance Cutoff

Monday
Wednesady
Friday
Weekly

10,678
9,250
11,508
31,436

15,070
16,175
15,186
46,432

16,744
17,827
16,874
51,445

N PENDLAY 5x5

Advanced Lifters
Version Beta 0.3

a pencil rather

% is probably a good number.

ild over 6 weeks to the final 2).

ercise (only relevant for days building to a top set).

o weak for high performance on top sets)

be making Monday and Friday all 5x5 with straight sets.
accordingly. But you can change it or make a new one yourself.

through one should start with 0% and match current PRs

you are doing, feel comfortable and have relevant maxes try new PRs in weeks 3 and 4

RM). Basically a proxy for workload.

not count light sets
common in practice)

more precise with weight

really innovative/inexpensive
% of a small lift is inherently smaller.

Deload/Intensification
New 1RM
3RM
3x3RM
372
351
334
266
251
238
242
229
217
370
349
332
217
205
195

ood place to start for your first time.

f 5. Generally 6-12% is probably the range.

PR. Default is 0% where Wk 3 = Current PR and Wk 4 = 5% more.

se

Deloading and Intensification Phase

Wk 4
306
306
306
306
306
180
194
208
222
236
164
177
189
202
215

260
260
260
260
260
306

Reps
3
3
3

Wk 5
306
306
306

Wk 6
315
315
315

Wk 7
325
325
325

Wk 8
334
334
334

Wk 9
342
342
342

3
3
3

189
213
236

193
217
241

197
221
246

201
226
251

206
232
257

3
3
3

172
194
215

176
198
220

179
202
224

183
206
229

188
211
234

306

315

323

332

340

306
306
306
306
180
180
180
180
180

3
3

306
306

315
315

323
323

332
332

340
340

3
3
3

180
180
180

185
185
185

190
190
190

195
195
195

200
200
200

of program as able i.e. increase weekly to PR then lower volume and increase again)

251
271
291
311
331
219
219
219
219
219
199
199
199
199
199

3
3
3

265
298
331

270
304
338

276
310
345

281
316
351

288
324
360

3
3
3

219
219
219

225
225
225

232
232
232

238
238
238

244
244
244

3
3
3

199
199
199

209
209
209

219
219
219

229
229
229

234
234
234

17,582
18,642
17,717
53,941

6,411
4,371
6,438
17,219

6,571
4,495
6,642
17,708

6,731
4,619
6,847
18,196

6,891
4,743
7,051
18,685

7,063
4,861
7,228
19,152

17,582
18,642
17,717
53,941

6,411
4,371
6,438
17,219

6,571
4,495
6,642
17,708

6,731
4,619
6,847
18,196

6,891
4,743
7,051
18,685

7,063
4,861
7,228
19,152

Core Tonnage by Week

60000

50000

40000

30000

20000

10000

0
Wk 1

Relevant

Wk 1
31436

Wk 2
46432

Wk 2

Wk 3
51445

Wk 3

Wk 4
53941

Wk 5
17219

Wk 4

Wk 6
17708

Wk 5

Wk 7
18196

Wk 6

Wk 8
18685

Wk 6

Wk 7

Wk 9
19152

Wk 8

Wk 9

NOTE:

All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i
Don't Change or Touch Anything

0 Test WeightReps Achieved

1RM(<12) 5RM
5x5RM
New 1RM 3RM
3x3RM
315
5 354.4104
315 291.375 372.131 351.4405 333.8685
225
5 253.1503
225 208.125 265.8078 251.0289 238.4775
205
5 230.6481
205 189.625 242.1805 228.7152 217.2795
315
5 354.4104
315 291.375 370.0377 349.4636 331.9904
185
5 208.1458
185 171.125 217.3237 205.2405 194.9785
0
0
0
0
0
0
0
0
0
1x5/1x3 Set Interval
0.06 For ramped days that0build to a single
0
heavy0set of 5. Generally
0
6-12%
0
is probably
0
the range.
0
0
0
0
0
0
0
0
0
Week 3/8 PR Increase
0 Amount your Week 30weight will 0be above current
0
PR. 0
Default is 0%
0 where Wk
0 3 = Current PR and Wk
0
0
0
0
0
0
0
0
0
Tonnage Cutoff 0.6 Given % of Single Rep
0 Max for Inclusion
0
in Relevant
0
Tonnage
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Template:
0
0
0
0
0
0
0
0
0
0 Loading/Volume Phase
0
0
0
0 Deloading and Intensification
0
Phase
Day
Exercise Reps
Wk 1
Wk 2
Wk 3
Wk 4
Reps
Wk 5
Monday
Squat
5
233.1 262.2375 291.375 305.9438
3 305.9438
0
0
5
233.1 262.2375 291.375 305.9438
3 305.9438
0
0
5
233.1 262.2375 291.375 305.9438
3 305.9438
0
0
5
233.1 262.2375 291.375 305.9438
0
0
0
0
5
233.1 262.2375 291.375 305.9438
0
0
0 Bench
5
136.8
153.9
171
179.55
3
189
0
0
5
147.6
166.05
184.5 193.725
3 212.625
0
0
5
158.4
178.2
198
207.9
3
236.25
0
0
5
169.2
190.35
211.5 222.075
0
0
0
0
5
180
202.5
225
236.25
0
0
0 Row
5
124.64
140.22
155.8
163.59
3
172.2
0
0
5
134.48
151.29
168.1 176.505
3 193.725
0
0
5
144.32
162.36
180.4
189.42
3
215.25
0
0
5
154.16
173.43
192.7 202.335
0
0
0
0
5
164
184.5
205
215.25
0
0
0 Assistance:
0
0
0
0
0
0
0
0 2 Sets of Weighted Hypers
0
0
0
0
0
0
0
0 4 Sets of Weighted Situps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
WednesdaySquat
5
209.79 230.769 250.5825 260.0522
0
0
0
0
5
209.79 230.769 250.5825 260.0522
0
0
0
0
5
209.79 230.769 250.5825 260.0522
0
0
0
0
5
209.79 230.769 250.5825 260.0522
0
0
0
0
5
209.79 230.769 250.5825 260.0522
0
0
0 Deadlift
5
233.1 262.2375 291.375 305.9438
3 305.9438
0
0
5
233.1 262.2375 291.375 305.9438
3 305.9438
0
0
5
233.1 262.2375 291.375 305.9438
3 305.9438
0
0
5
233.1 262.2375 291.375 305.9438
0
0
0
0
5
233.1 262.2375 291.375 305.9438
0
0
0 Incline Bench
5
136.9 154.0125 171.125 179.6813
3 179.6813
0
0
5
136.9 154.0125 171.125 179.6813
3 179.6813
0
0
5
136.9 154.0125 171.125 179.6813
3 179.6813
Squat
Bench
Row
Dead
Incline

0
0
5
136.9 154.0125 171.125 179.6813
0
0
0
0
5
136.9 154.0125 171.125 179.6813
0
0
0 Assistance:
0
0
0
0
0
0
0
0 5x5 or 3x8 of Pullups/Chins/Pulldowns
0
0
(try to0 run in line 0with rest of 0program as0able i.e. increase
0
weekly to PR then
0 3 Sets of Situps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Friday
Squat
5
191.52
215.46
239.4
251.37
3
264.6
0
0
5
206.64
232.47
258.3 271.215
3 297.675
0
0
5
221.76
249.48
277.2
291.06
3
330.75
0
0
5
236.88
266.49
296.1 310.905
0
0
0
0
5
252
283.5
315
330.75
0
0
0 Bench
5
166.5 187.3125 208.125 218.5313
3 218.5313
0
0
5
166.5 187.3125 208.125 218.5313
3 218.5313
0
0
5
166.5 187.3125 208.125 218.5313
3 218.5313
0
0
5
166.5 187.3125 208.125 218.5313
0
0
0
0
5
166.5 187.3125 208.125 218.5313
0
0
0 Row
5
151.7 170.6625 189.625 199.1063
3 199.1063
0
0
5
151.7 170.6625 189.625 199.1063
3 199.1063
0
0
5
151.7 170.6625 189.625 199.1063
3 199.1063
0
0
5
151.7 170.6625 189.625 199.1063
0
0
0
0
5
151.7 170.6625 189.625 199.1063
0
0
0 Assistance
0
0
0
0
0
0
0
0 3 Sets of Barbell Curls
0 x 8 reps 0
0
0
0
0
0
0 3 Sets of Triceps Extensions
0
x 80reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Tonnage:
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Relevant Tonnage

Monday
Wednesday
Friday

10678
9250
11508

15070
16175
15186

16744
17827
16874

17582
18642
17717

6411
4371
6438

6571
4495
6642

utoff parameter on the first sheet (i.e. if <, then 0, otherwise X)

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Wk 6
315.252
315.252
315.252
0
0
192.941
217.0587
241.1763
0
0
175.7907
197.7646
219.7384
0
0
0
0
0
0
0
0
0
0
0
314.626
314.626
314.626
0
0
184.7803
184.7803
184.7803

Wk 7
324.5602
324.5602
324.5602
0
0
196.8821
221.4923
246.1026
0
0
179.3815
201.8041
224.2268
0
0
0
0
0
0
0
0
0
0
0
323.3082
323.3082
323.3082
0
0
189.8794
189.8794
189.8794

Wk 8
333.8685
333.8685
333.8685
0
0
200.8231
225.926
251.0289
0
0
182.9722
205.8437
228.7152
0
0
0
0
0
0
0
0
0
0
0
331.9904
331.9904
331.9904
0
0
194.9785
194.9785
194.9785

Wk 9
342.2152
342.2152
342.2152
0
0
205.8437
231.5742
257.3046
0
0
187.5465
210.9898
234.4331
0
0
0
0
0
0
0
0
0
0
0
340.2902
340.2902
340.2902
0
0
199.853
199.853
199.853

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
270.1175
303.8821
337.6468
0
0
225.18
225.18
225.18
0
0
208.9759
208.9759
208.9759
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
275.6349
310.0893
344.5437
0
0
231.8287
231.8287
231.8287
0
0
218.8456
218.8456
218.8456
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
281.1524
316.2964
351.4405
0
0
238.4775
238.4775
238.4775
0
0
228.7152
228.7152
228.7152
0
0
0
0
0
0
0
0
0

6731
4619
6847

6891
4743
7051

7063
4861
7228

0
0
0
0
0
0
288.1812
324.2038
360.2265
0
0
244.4394
244.4394
244.4394
0
0
234.4331
234.4331
234.4331
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Day
Monday

Exercise
Squat

Reps

Wk 1
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Bench
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Row
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Assistance:
0
0 2 Sets of Weighted Hypers
0
0 4 Sets of Weighted Situps
0
0
0
0
WednesdaySquat
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Deadlift
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Incline Bench
5
0
0
5
0
0
5

Wk 2
233
233
233
233
233
0
0
158
169
180
0
0
144
154
164
0
0
0
0
0
0
0
0
0
233
233
233
233
233
137
137
137

Wk 3
262
262
262
262
262
154
166
178
190
203
140
151
162
173
185
0
0
0
0
231
231
231
231
231
262
262
262
262
262
154
154
154

Wk 4
291
291
291
291
291
171
185
198
212
225
156
168
180
193
205
0
0
0
0
251
251
251
251
251
291
291
291
291
291
171
171
171

Reps
306
306
306
306
306
180
194
208
222
236
164
177
189
202
215
0
0
0
0
260
260
260
260
260
306
306
306
306
306
180
180
180

Wk 5
3
3
3

306
306
306

3
3
3

189
213
236

3
3
3

172
194
215

3
3
3

306
306
306

3
3
3

180
180
180

0
0
5
137
154
171
180
0
0
5
137
154
171
180
0 Assistance:
0
0
0
0
0
0 5x5 or 3x8 of Pullups/Chins/Pulldowns
0
0
(try to0 run in line 0with rest of 0program as able i.e. increase weekly to PR then
0 3 Sets of Situps
0
0
0
0
0
0
0
0
0
0
0
0
Friday
Squat
5
0
215
239
251
3
265
0
0
5
0
232
258
271
3
298
0
0
5
222
249
277
291
3
331
0
0
5
237
266
296
311
0
0
5
252
284
315
331
0 Bench
5
167
187
208
219
3
219
0
0
5
167
187
208
219
3
219
0
0
5
167
187
208
219
3
219
0
0
5
167
187
208
219
0
0
5
167
187
208
219
0 Row
5
152
171
190
199
3
199
0
0
5
152
171
190
199
3
199
0
0
5
152
171
190
199
3
199
0
0
5
152
171
190
199
0
0
5
152
171
190
199
0 Assistance
0
0
0
0
0
0 3 Sets of Barbell Curls
0 x 8 reps 0
0
0
0
0 3 Sets of Triceps Extensions
0
x 80reps
0
0
0
0
0
0
0
0
0
0
Tonnage:
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Wk 6

Wk 7

Wk 8

Wk 9

315
315
315

325
325
325

334
334
334

342
342
342

193
217
241

197
221
246

201
226
251

206
232
257

176
198
220

179
202
224

183
206
229

188
211
234

315
315
315

323
323
323

332
332
332

340
340
340

185
185
185

190
190
190

195
195
195

200
200
200

270
304
338

276
310
345

281
316
351

288
324
360

225
225
225

232
232
232

238
238
238

244
244
244

209
209
209

219
219
219

229
229
229

234
234
234