BILL STARR 5x5

A Base Version for Novice to Intermediate Lifters

Linear Pre-Periodization

Introduction:

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
Inputs:
Test Weight Reps Achieved (<12) 1RM 5RM
Squat 200 5 225 200
Bench 135 5 152 135
Row 125 5 141 125
Dead 250 5 281 250
Incline 125 5 141 125

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 93 95 98 100
5 116 119 122 125
5 139 143 146 150
5 162 166 171 175
5 185 190 195 200
Bench 5 63 64 66 68
5 78 80 82 84
5 94 96 99 101
5 109 112 115 118
5 125 128 132 135
Row 5 58 59 61 63
5 72 74 76 78
5 87 89 91 94
5 101 104 107 109
5 116 119 122 125
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps

Wednesday Squat 5 93 95 98 100

5 116 119 122 125
5 139 143 146 150
5 139 143 146 150
Incline Bench 5 72 74 76 78
5 87 89 91 94
5 101 104 107 109
5 116 119 122 125
Deadlift 5 145 149 152 156
5 174 178 183 188
5 203 208 213 219
5 232 238 244 250
Assistance:
3 Sets of Situps
Friday Squat 5 93 95 98 100
5 116 119 122 125
5 139 143 146 150
5 162 166 171 175
3 190 195 200 205
8 139 143 146 150
Bench 5 63 64 66 68
5 78 80 82 84
5 94 96 99 101
5 109 112 115 118
3 128 132 135 138
8 94 96 99 101
Row 5 58 59 61 63
5 72 74 76 78
5 87 89 91 94
5 101 104 107 109
3 119 122 125 128
8 87 89 91 94
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 7,994 8,199 8,409 8,625

Wednesady 8,081 8,288 8,501 8,719
Friday 9,732 9,981 10,237 10,500
Weekly 25,807 26,468 27,147 27,843

Tonnage w/Significance Cutoff Monday 5,596 5,739 5,887 6,038

Wednesady 5,952 6,105 6,261 6,422
Friday 7,333 7,521 7,714 7,912
Weekly 18,881 19,366 19,862 20,371
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
a small lift is inherently smaller.
Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
103 105 108 110 113
128 131 135 138 141
154 158 162 166 170
179 184 188 193 198
205 210 215 221 226
69 71 73 75 76
86 89 91 93 95
104 106 109 112 115
121 124 127 130 134
138 142 145 149 153
64 66 67 69 71
80 82 84 86 88
96 98 101 103 106
112 115 118 121 124
128 131 135 138 141

103 105 108 110 113

128 131 135 138 141
154 158 162 166 170
154 158 162 166 170
80 82 84 86 88
96 98 101 103 106
112 115 118 121 124
128 131 135 138 141
160 164 168 172 177
192 197 202 207 212
224 230 236 241 247
256 263 269 276 283
103 105 108 110 113
128 131 135 138 141
154 158 162 166 170
179 184 188 193 198
210 215 221 226 232
154 158 162 166 170
69 71 73 75 76
86 89 91 93 95
104 106 109 112 115
121 124 127 130 134
142 145 149 153 157
104 106 109 112 115
64 66 67 69 71
80 82 84 86 88
96 98 101 103 106
112 115 118 121 124
131 135 138 141 145
96 98 101 103 106

8,841 9,062 9,288 9,520 9,758

8,937 9,160 9,389 9,624 9,864
10,762 11,031 11,307 11,589 11,879
28,539 29,253 29,984 30,734 31,502

6,188 6,343 6,502 6,664 6,831

6,582 6,747 6,916 7,089 7,266
8,110 8,313 8,520 8,733 8,952
20,881 21,403 21,938 22,486 23,048
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 200 5 225 200 Set Interval 13% Generally 10-15%
Bench 135 5 152 135 Tonnage Cutoff 60% Given % of Single Rep Max for Inclu
Row 125 5 141 125
Dead 250 5 281 250
Incline 125 5 141 125

Squat 1RM 1RM 225 225 225 225 231 236 242
Bench 1RM 1RM 152 152 152 152 156 160 164
Row 1RM 1RM 141 141 141 141 144 148 151
Incline 1RM 1RM 141 141 141 141 144 148 151
Deadlift 1RM 1RM 281 281 281 281 288 296 303

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

Monday Squat 5 93 95 98 100 103 105 108
5 116 119 122 125 128 131 135
5 139 143 146 150 154 158 162
5 162 166 171 175 179 184 188
5 185 190 195 200 205 210 215
Bench 5 63 64 66 68 69 71 73
5 78 80 82 84 86 89 91
5 94 96 99 101 104 106 109
5 109 112 115 118 121 124 127
5 125 128 132 135 138 142 145
Row 5 58 59 61 63 64 66 67
5 72 74 76 78 80 82 84
5 87 89 91 94 96 98 101
5 101 104 107 109 112 115 118
5 116 119 122 125 128 131 135

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

WednesdaySquat 5 93 95 98 100 103 105 108

5 116 119 122 125 128 131 135
5 139 143 146 150 154 158 162
5 139 143 146 150 154 158 162
Incline Bench 5 72 74 76 78 80 82 84
5 87 89 91 94 96 98 101
5 101 104 107 109 112 115 118
5 116 119 122 125 128 131 135
Deadlift 5 145 149 152 156 160 164 168
5 174 178 183 188 192 197 202
5 203 208 213 219 224 230 236
5 232 238 244 250 256 263 269
 Assistance:
3 Sets of Situps

Friday Squat 5 93 95 98 100 103 105 108

5 116 119 122 125 128 131 135
5 139 143 146 150 154 158 162
5 162 166 171 175 179 184 188
3 190 195 200 205 210 215 221
8 139 143 146 150 154 158 162
Bench 5 63 64 66 68 69 71 73
5 78 80 82 84 86 89 91
5 94 96 99 101 104 106 109
5 109 112 115 118 121 124 127
3 128 132 135 138 142 145 149
8 94 96 99 101 104 106 109
Row 5 58 59 61 63 64 66 67
5 72 74 76 78 80 82 84
5 87 89 91 94 96 98 101
5 101 104 107 109 112 115 118
3 119 122 125 128 131 135 138
8 87 89 91 94 96 98 101
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 7994 8199 8409 8625 8841 9062 9288
Wednesady 8081 8288 8501 8719 8937 9160 9389
Friday 9732 9981 10237 10500 10762 11031 11307

Relevant Tonnage Monday 5596 5739 5887 6038 6188 6343 6502
Wednesday 5952 6105 6261 6422 6582 6747 6916
Friday 7333 7521 7714 7912 8110 8313 8520
meter on the first sheet (i.e. if <, then 0, otherwise X)

of Single Rep Max for Inclusion in Relevant Tonnage

248 255
168 172
155 159
155 159
310 318

Wk 8 Wk 9 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7
110 113 0 0 0 0 0 0 0
138 141 0 0 0 0 0 0 0
166 170 139 143 146 150 154 158 162
193 198 162 166 171 175 179 184 188
221 226 185 190 195 200 205 210 215
75 76 0 0 0 0 0 0 0
93 95 0 0 0 0 0 0 0
112 115 94 96 99 101 104 106 109
130 134 109 112 115 118 121 124 127
149 153 125 128 132 135 138 142 145
69 71 0 0 0 0 0 0 0
86 88 0 0 0 0 0 0 0
103 106 87 89 91 94 96 98 101
121 124 101 104 107 109 112 115 118
138 141 116 119 122 125 128 131 135

110 113 0 0 0 0 0 0 0
138 141 0 0 0 0 0 0 0
166 170 139 143 146 150 154 158 162
166 170 139 143 146 150 154 158 162
86 88 0 0 0 0 0 0 0
103 106 87 89 91 94 96 98 101
121 124 101 104 107 109 112 115 118
138 141 116 119 122 125 128 131 135
172 177 0 0 0 0 0 0 0
207 212 174 178 183 188 192 197 202
241 247 203 208 213 219 224 230 236
276 283 232 238 244 250 256 263 269
 110 113 0 0 0 0 0 0 0
138 141 0 0 0 0 0 0 0
166 170 139 143 146 150 154 158 162
193 198 162 166 171 175 179 184 188
226 232 190 195 200 205 210 215 221
166 170 139 143 146 150 154 158 162
75 76 0 0 0 0 0 0 0
93 95 0 0 0 0 0 0 0
112 115 94 96 99 101 104 106 109
130 134 109 112 115 118 121 124 127
153 157 128 132 135 138 142 145 149
112 115 94 96 99 101 104 106 109
69 71 0 0 0 0 0 0 0
86 88 0 0 0 0 0 0 0
103 106 87 89 91 94 96 98 101
121 124 101 104 107 109 112 115 118
141 145 119 122 125 128 131 135 138
103 106 87 89 91 94 96 98 101

9520 9758
9624 9864
11589 11879

6664 6831
7089 7266
8733 8952
Wk 8 Wk 9
0 0
0 0
166 170
193 198
221 226
0 0
0 0
112 115
130 134
149 153
0 0
0 0
103 106
121 124
138 141

0 0
0 0
166 170
166 170
0 0
103 106
121 124
138 141
0 0
207 212
241 247
276 283
 0 0
0 0
166 170
193 198
226 232
166 170
0 0
0 0
112 115
130 134
153 157
112 115
0 0
0 0
103 106
121 124
141 145
103 106