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

Step 2:

(1 = kg, 2 = lb)

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
Weight
BF %

Step 3:

15-Jul-2013
207.0
25.0%

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
301.75
191.25
120
135
285

Reps
1
1
1
1
1

5RM
268
170
107
120
253

Starting Weight
135
85
55
65
125

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

llow the instructions on this page,

ou're working in

dont have a way

uld get yourself a

d begin your

one in the Weight

ts in the Reps

Pounds

Exercise
Squat
Bench Press
Overhead Press
Barbell Row
Deadlift

Sets
5
5
5
5
1

Week 1
Week 2
Week 3
Reps 15-Jul 17-Jul 19-Jul 22-Jul 24-Jul 26-Jul 29-Jul 31-Jul
5
135
140
145
150
155
160
165
170
5
85
90
95
100
5
55
60
65
70
5
65
70
75
80
5
125
135
145
155

Body Weight 207.0

Body Fat 25.0%

How to Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long.

Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temp

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

Week 4
2-Aug

175
105

5-Aug

180

7-Aug

Week 5
9-Aug

185
110

75
85

12-Aug 14-Aug

190

195
115

80
90

165

200

205
120

85
95

175

Week 6
16-Aug 19-Aug

215
125

90
100

185

et long.

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

n 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 5lb increments from there.

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

210

Week 7

21-Aug 23-Aug 26-Aug

220
95

105
195

225
130

28-Aug 30-Aug

230
100

110
205

235
135
115

215

Week 8
2-Sep

240

4-Sep

245
140

105

Week 9
6-Sep

250

255
145

110
120

225

9-Sep

11-Sep

260

265
150

115
125

235

Week 10
13-Sep

16-Sep 18-Sep

270

275
155

120
130

245

Week 11
20-Sep 23-Sep 25-Sep

280

285
160

125
135

255

290

Week 12
27-Sep 30-Sep

295
165

130
140

265

300
135

145
275

285

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
2-Oct

4-Oct

305
170

310
140

150
295

stop here!

ng things for no reason.

d 12 and paste them to the

l 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.

15-Jul-2013
19-Jul-2013
26-Jul-2013
2-Aug-2013
9-Aug-2013
16-Aug-2013
23-Aug-2013
30-Aug-2013
6-Sep-2013
13-Sep-2013
20-Sep-2013
27-Sep-2013
4-Oct-2013

Weeks

12

Squat
135
145
160
175
190
205
220
235
250
265
280
295
310

Bench
85
90
95
105
110
120
125
135
140
150
155
165
170

Press
55
55
65
70
80
85
95
100
110
115
125
130
140

Row
65
70
75
85
90
100
105
115
120
130
135
145
150

Deadlift
125
125
145
155
175
185
205
215
235
245
265
275
295

Weight
207.0

BF %
25.0%

StrongLifts 5x5 Progress

350

300

Weight

250

200

150

100

50

0
19-Jul-2013
15-Jul-2013

2-Aug-2013
26-Jul-2013

16-Aug-2013
30-Aug-2013
13-Sep-2013
2
9-Aug-2013
23-Aug-2013
6-Sep-2013
20-Sep-2013

Date

100

50

0
19-Jul-2013
15-Jul-2013

2-Aug-2013
26-Jul-2013

16-Aug-2013
30-Aug-2013
13-Sep-2013
2
9-Aug-2013
23-Aug-2013
6-Sep-2013
20-Sep-2013

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

15-Jul-2013
19-Jul-2013
26-Jul-2013
2-Aug-2013
9-Aug-2013
16-Aug-2013
23-Aug-2013
30-Aug-2013
6-Sep-2013
13-Sep-2013
20-Sep-2013
27-Sep-2013
4-Oct-2013

Squat
135
145
160
175
190
205
220
235
250
265
280
295
310

Bench
85
90
95
105
110
120
125
135
140
150
155
165
170

Press
55
65
70
80
85
95
100
110
115
125
130
140

Row
65
70
75
85
90
100
105
115
120
130
135
145
150

Deadlift
125
145
155
175
185
205
215
235
245
265
275
295

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

Weight
207.0
#N/A
#N/A
#N/A

BF
%
25.0%
#N/A
#N/A
#N/A

ogress
30.0%

20.0%

15.0%

Body Fat %

25.0%

Colum
nC
Colum
nD
Colum
nE
Colum
nF

10.0%

5.0%

0.0%

13-Sep-2013
27-Sep-2013
6-Sep-2013
20-Sep-2013
4-Oc t-2013

Colum
nG

nG

5.0%

0.0%

13-Sep-2013
27-Sep-2013
6-Sep-2013
20-Sep-2013
4-Oc t-2013

e what you'd achieve in 24 weeks.

hon, not a sprint keep that in mind.