Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplemen
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 test
amount (in lbs.) that you would like to increase each lift per week. The % to Reset, column i
hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Wee
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 D
Madcow's Bill Starr 5x5 Official Website
Original Bill Starr Power Routine
5x5 Question Forum
Smallest Weight Increment:
Current Max
Squat
275
Bench Press
185
Row
205
Incline Press
205
Deadlift
355

Monday
Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat

5
Reps (<12)
2
8
5
1
5

Reps
5
5
5
5
5

Week 1
115
145
175
205

Week 2
120
150
180
215

Week 3
125
160
190
220

235

245

255

5
5
5
5
5

95
120
145
170

100
125
150
175

100
125
150
180

195

200

205

5
5
5
5
5
2 Sets
4 Sets

95
115
140
165
190

95
120
145
170
195

100
125
150
175
200

5
5
5

115
145
175

120
150
180

125
160
190

Incline Press
(or Military Press)

Deadlift
(or High Pulls)

Assistance
Exercises
Friday
Medium

Sit-Ups

Squat

Bench Press

Row
(or Power Clean)

Assistance
Exercises

Weighted Dips
Barbell Curls
Triceps Extensions

175

180

190

5
5
5
5

100
120
145

105
125
145
170

110
130
150
175

5
5
5
5
3 Sets

205
245
290
330

210
255
295
340

220
260
305
350

5
5
5
5
3
8

120
150
180
215

125
160
190
220

130
165
195
230

245

255

265

184

191

199

5
5
5
5
3
8

100
125
150
175

100
125
150
180

105
130
155
180

200

205

210

150

154

158

5
5
5
5
3
8
3x5-8
3x8
3x8

95
120
145
170

100
125
150
175

100
125
150
180

195

200

205

146

150

154

165

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 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
m. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

ginal Bill Starr Power Routine
5x5 Question Forum

1RM
283
230
231
205
399

5RM
250
205
205
180
355

Lb Increase
10
5
5
5
10

% to Reset
7.00%
6.00%
7.00%
9.00%
7.00%

Week 4
130
165
195
230

Week 5
135
170
205
240

Week 6
140
175
210
250

Week 7
145
185
220
255

Week 8
150
190
225
265

Week 9
155
195
235
275

Week 10
160
200
240
285

265

275

285

295

305

315

325

105
130
155
180

105
135
160
185

110
135
165
190

110
140
165
195

115
140
170
200

115
145
175
205

120
150
180
210

210

215

220

225

230

235

240

100
125
150
180
205

105
130
155
180
210

105
135
160
185
215

110
135
165
190
220

110
140
165
195
225

115
140
170
200
230

115
145
175
205
235

130
165
195

135
170
205

140
175
210

145
185
220

150
190
225

155
195
235

160
200
240

195

205

210

220

225

235

240

110
135
155
180

115
135
160
185

115
140
165
190

120
145
170
195

125
150
175
200

125
150
180
205

130
155
180
210

225
270
315
360

230
275
325
370

235
285
330
380

245
290
340
390

250
300
350
400

255
305
360
410

260
315
365
420

135
170
205
240

140
175
210
250

145
185
220
255

150
190
225
265

155
195
235
275

160
200
240
285

165
210
250
290

275

285

295

305

315

325

335

206

214

221

229

236

244

251

105
135
160
185

110
135
165
190

110
140
165
195

115
140
170
200

115
145
175
205

120
150
180
210

120
150
180
215

215

220

225

230

235

240

245

161

165

169

173

176

180

184

105
130
155
180

105
135
160
185

110
135
165
190

110
140
165
195

115
140
170
200

115
145
175
205

120
150
180
210

210

215

220

225

230

235

240

158

161

165

169

173

176

180

Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplemen
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 test
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 h
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:
Percent To Reset

Squat
Bench Press
Row
Incline Press
Deadlift

Monday
Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat

5
7.50%

Current Max
285
195
160
130
345

Reps (<12)
1
1
1
1
1

Reps
5
5
5
5
5

Week 1
115
145
175
205

Week 2
120
150
180
210

Week 3
120
155
185
215

235

241

247

5
5
5
5
5

80
100
120
140

80
100
120
140

80
105
125
145

160

164

168

5
5
5
5
5
2 Sets
4 Sets

65
80
95
110
130

65
80
95
115
133

65
85
100
115
136

115

120

120

Incline Press
(or Military Press)

Deadlift
(or High Pulls)

Assistance
Exercises
Friday
Medium

Sit-Ups

Squat

Bench Press

Row
(or Power Clean)

Assistance
Exercises

Weighted Dips
Barbell Curls
Tricep Extensions

5
5
5

145
175

150
180

155
185

175

180

185

5
5
5
5

65
75
90

65
80
95
108

65
80
95
111
185
220
255
294

105

5
5
5
5
3 Sets

175
210
245
280

180
215
250
287

5
5
5
5
3
8

120
150
180
210

120
155
185
215

125
155
185
220

241

247

253

181

185

190

5
5
5
5
3
8

80
100
120
140

80
105
125
145

85
105
125
150

164

168

172

123

126

129

5
5
5
5
3
8
3x5-8
3x8
3x8

65
80
95
115

65
85
100
115

65
85
100
120

133

136

139

100

102

104

tarr's 5x5

ear Version

his was designed as a supplement to the 5x5 Program and is not affiliated
irst 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
dded 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
tion is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~
Bango/Jgood

w's Bill Starr 5x5 Official Website

ginal Bill Starr Power Routine
5x5 Question Forum

5-15% under your current 5RM

1RM
285
195
160
130
345

5RM
255
175
140
115
305

% Increase
2.5
2.5
2.5
2.5
2.5

Week 4
125
155
185
220

Week 5
125
160
190
225

Week 6
130
165
195
230

Week 7
135
170
200
235

Week 8
135
175
205
245

Week 9
140
180
210
250

Week 10
145
180
215
255

253

259

265

272

279

286

293

85
105
125
150

85
110
130
150

90
110
135
155

90
115
135
160

95
115
140
165

95
120
145
170

100
125
150
175

172

176

180

185

190

195

200

65
85
100
120
139

70
85
105
120
142

70
90
105
125
146

75
90
110
130
150

75
95
115
135
154

75
95
115
135
158

80
100
120
140
162

125

125

130

135

135

140

145

155
185

160
190

165
195

170
200

175
205

180
210

180
215

185

190

195

200

205

210

215

70
85
100
114

70
85
100
117

75
90
105
120

75
90
105
123

75
90
110
126

80
95
110
129

80
95
115
132

185
225
260
301

190
230
270
309

195
235
275
317

200
240
285
325

205
245
290
333

210
255
300
341

220
260
305
350

125
160
190
225

130
165
195
230

135
170
200
235

135
175
205
245

140
180
210
250

145
180
215
255

150
185
225
260

259

265

272

279

286

293

300

194

199

204

209

215

220

225

85
110
130
150

90
110
135
155

90
115
135
160

95
115
140
165

95
120
145
170

100
125
150
175

100
125
150
180

176

180

185

190

195

200

205

132

135

139

143

146

150

154

70
85
105
120

70
90
105
125

75
90
110
130

75
95
115
135

75
95
115
135

80
100
120
140

80
100
120
145

142

146

150

154

158

162

166

107

110

113

116

119

122

125

Week 11
150
185
225
260

Week 12
150
190
230
270

300

308

100
125
150
180

105
130
155
180

205

210

80
100
120
145
166

85
105
125
145
170

150

150

185
225

190
230

225

230

85
100
115
135

85
100
120
138

225
265
315
359

230
275
320
368

150
190
230
270

155
195
235
275

308

316

231

237

105
130
155
180

105
135
160
185

210

215

158

161

85
105
125
145

85
105
130
150

170

174

128

131

Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplemen
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 test
amount (in lbs.) that you would like to increase each lift per week. The % to Reset, column i
hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Wee
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 D
Madcow's Bill Starr 5x5 Official Website
Original Bill Starr Power Routine
5x5 Question Forum
Smallest Weight Increment:
Current Max
Squat
280
Bench Press
215
Row
155
Incline Press
165
Deadlift
340

Monday
Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat

5
Reps (<12)
1
1
1
1
1

Reps
5
5
5
5
5

Week 1
115
145
175
205

Week 2
120
150
180
215

Week 3
125
160
190
220

235

245

255

5
5
5
5
5

90
110
135
155

90
115
135
160

95
115
140
165

180

185

190

5
5
5
5
5
2 Sets
4 Sets

65
80
95
110
130

65
85
100
115
135

70
85
105
120
140

5
5
5

115
145
175

120
150
180

125
160
190

Incline Press
(or Military Press)

Deadlift
(or High Pulls)

Assistance
Exercises
Friday
Medium

Sit-Ups

Squat

Bench Press

Row
(or Power Clean)

Assistance
Exercises

Weighted Dips
Barbell Curls
Triceps Extensions

175

180

190

5
5
5
5

80
95
110

85
100
115
135

85
105
120
140

5
5
5
5
3 Sets

175
210
245
280

180
215
255
290

185
225
260
300

5
5
5
5
3
8

120
150
180
215

125
160
190
220

130
165
195
230

245

255

265

184

191

199

5
5
5
5
3
8

90
115
135
160

95
115
140
165

95
120
145
170

185

190

195

139

143

146

5
5
5
5
3
8
3x5-8
3x8
3x8

65
85
100
115

70
85
105
120

70
90
105
125

135

140

145

101

105

109

130

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 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
m. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

ginal Bill Starr Power Routine
5x5 Question Forum

1RM
280
215
155
165
340

5RM
250
190
140
145
300

Lb Increase
10
5
5
5
10

% to Reset
7.00%
6.00%
7.00%
9.00%
7.00%

Week 4
130
165
195
230

Week 5
135
170
205
240

Week 6
140
175
210
250

Week 7
145
185
220
255

Week 8
150
190
225
265

Week 9
155
195
235
275

Week 10
160
200
240
285

265

275

285

295

305

315

325

95
120
145
170

100
125
150
175

100
125
150
180

105
130
155
180

105
135
160
185

110
135
165
190

110
140
165
195

195

200

205

210

215

220

225

70
90
105
125
145

75
90
110
130
150

75
95
115
135
155

80
100
120
140
160

80
100
120
145
165

85
105
125
145
170

85
110
130
150
175

130
165
195

135
170
205

140
175
210

145
185
220

150
190
225

155
195
235

160
200
240

195

205

210

220

225

235

240

90
105
125
145

90
110
130
150

95
115
135
155

100
120
140
160

100
120
145
165

105
125
145
170

110
130
150
175

195
230
270
310

200
240
280
320

205
245
290
330

210
255
295
340

220
260
305
350

225
270
315
360

230
275
325
370

135
170
205
240

140
175
210
250

145
185
220
255

150
190
225
265

155
195
235
275

160
200
240
285

165
210
250
290

275

285

295

305

315

325

335

206

214

221

229

236

244

251

100
125
150
175

100
125
150
180

105
130
155
180

105
135
160
185

110
135
165
190

110
140
165
195

115
140
170
200

200

205

210

215

220

225

230

150

154

158

161

165

169

173

75
90
110
130

75
95
115
135

80
100
120
140

80
100
120
145

85
105
125
145

85
110
130
150

90
110
135
155

150

155

160

165

170

175

180

113

116

120

124

128

131

135