BILL STARR - GLENN PENDLAY 5x5

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 bu
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
An easy way to increase load is by decreasing this incriment. A more advanced version would be making Monday and Friday
Note - this spreadsheet can't do that by setting it to 0% as cells are linked to 5RM and 5x5RM accordingly. But you can chang

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
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 workl
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 sm
Microloading and Fractional Plates

Inputs:
Agachamento
Supino
Remada
Terra
Militar

Test Weight Reps Achieved (<12)

115
8
90
8
78
8
80
8
56
8

1RM
143
112
97
99
70

Loading Phase
Deload/Intensification
5RM
5x5RM New 1RM
127
117
156
99
92
122
86
80
106
88
82
108
62
57
76

Week 1 Offset

85%

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

1x5/1x3 Set Interval

8.0%

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

Week 3/8 PR Increase

4.0%

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

Tonnage Cutoff

60%

Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Loading/Volume Phase
Day
Segunda-feira

Exercise
Agachamento

Supino

Remada

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

semana 1 semana 2 semana 3 semana 4

104
113
122
128
104
113
122
128
104
113
122
128
104
113
122
128
104
113
122
128
60
65
70
74
67
73
79
82
74
80
87
91
81
88
95
100
88
96
103
108
52
56
61
64
58
63
68
71
64
70
75
79
70
76
82
86
76
83
90
94

Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Quarta-feira

Agachamento

Terra

5
5
5
5
5
5
5
5

93
93
93
93
93
72
72
72

99
99
99
99
99
79
79
79

105
105
105
105
105
85
85
85

109
109
109
109
109
89
89
89

Militar

5
5
5
5
5
5
5

72
72
51
51
51
51
51

79
79
55
55
55
55
55

85
85
59
59
59
59
59

89
89
62
62
62
62
62

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

Agachamento

Supino

Remada

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

76
85
94
103
112
81
81
81
81
81
70
70
70
70
70

83
93
103
112
122
88
88
88
88
88
77
77
77
77
77

90
100
111
121
132
96
96
96
96
96
83
83
83
83
83

94
105
116
127
139
100
100
100
100
100
87
87
87
87
87

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

6,036
5,403
6,146
17,585

6,569
5,823
6,688
19,080

7,101
6,234
7,230
20,566

7,456
6,514
7,592
21,562

Tonnage w/Significance Cutoff

Monday
Wednesady
Friday
Weekly

4,856
5,403
5,338
15,597

5,962
5,823
6,273
18,059

7,101
6,234
7,230
20,566

7,456
6,514
7,592
21,562

ENDLAY 5x5

ced Lifters
Version Beta 0.3

ll be able to set
d a pencil rather

0% is probably a good number.

build over 6 weeks to the final 2).

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

too weak for high performance on top sets)

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

me through one should start with 0% and match current PRs

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

%1RM). Basically a proxy for workload.

nd not count light sets
s common in practice)

be more precise with weight

his really innovative/inexpensive

en % of a small lift is inherently smaller.

Deload/Intensification
3RM
3x3RM
147
140
115
109
100
95
102
97
71
68
place to start for your first time.

. Generally 6-12% is probably the range.

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

Deloading and Intensification Phase

Reps
3
3
3

semana 5 semana 6 semana 7 semana 8 semana 9

128
132
136
140
143
128
132
136
140
143
128
132
136
140
143

3
3
3

87
98
108

89
100
111

90
102
113

92
104
115

94
106
118

3
3
3

75
85
94

77
86
96

78
88
98

80
90
100

82
92
102

3
3
3

89
89
89

92
92
92

94
94
94

97
97
97

99
99
99

3
3
3

62
62
62

64
64
64

66
66
66

68
68
68

69
69
69

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

3
3
3

111
125
139

113
127
141

115
130
144

118
133
147

121
136
151

3
3
3

100
100
100

103
103
103

106
106
106

109
109
109

112
112
112

3
3
3

87
87
87

90
90
90

92
92
92

95
95
95

97
97
97

2,794
1,364
2,808
6,966

2,863
1,403
2,883
7,149

2,932
1,442
2,957
7,331

3,001
1,481
3,032
7,514

3,077
1,518
3,108
7,702

2,794
1,364
2,808
6,966

2,863
1,403
2,883
7,149

2,932
1,442
2,957
7,331

3,001
1,481
3,032
7,514

3,077
1,518
3,108
7,702

Core Tonnage by Week

25000

20000

15000

10000

5000

0
Wk 1

Relevant

Wk 1
15597

Wk 2
18059

Wk 2
Wk 3
20566

Wk 3
Wk 4
21562

Wk 4
Wk 5
6966

Wk 6
7149

Wk 5
Wk 7
7331

Wk 6
Wk 8
7514

Wk 7

Wk

Wk 6

Wk 7
Wk 9
7702

Wk 8

Wk 9

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
5x5RM
New 1RM 3RM
3x3RM
Agachamento
115
8
142.79
126.91
117.39
155.92
147.25
139.89
Supino
90
8
111.75
99.32
91.87
122.03
115.24
109.48
Remada
78
8
96.85
86.08
79.62
105.76
99.88
94.88
Terra
80
8
99.33
88.28
81.66
107.86
101.86
96.77
Militar
56
8
69.53
61.8
57.16
75.5
71.3
67.74
0
0
0
0
0
0
0
0
0
1x5/1x3 Set Interval
8.00% For ramped days that0build to a single
0
heavy0set of 5. Generally
0
6-12%
0
is probably
0
the range.
0
0.00%
0
0
0
0
0
0
0
Week 3/8 PR Increase
4.00% Amount your Week 3 0weight will be
0 above current
0
PR. Default
0
is 0%
0 where Wk03 = Current PR and W
0
0.00%
0
0
0
0
0
0
0
Tonnage Cutoff60.00% 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
semana 1 semana 2 semana 3 semana 4 Reps
semana 5
Segunda-feira
Agachamento
5
103.77
112.93
122.09
128.19
3
128.19
0
0
5
103.77
112.93
122.09
128.19
3
128.19
0
0
5
103.77
112.93
122.09
128.19
3
128.19
0
0
5
103.77
112.93
122.09
128.19
0
0
0
0
5
103.77
112.93
122.09
128.19
0
0
0 Supino
5
59.7
64.97
70.24
73.75
3
86.77
0
0
5
66.73
72.61
78.5
82.43
3
97.61
0
0
5
73.75
80.26
86.77
91.1
3
108.46
0
0
5
80.77
87.9
95.03
99.78
0
0
0
0
5
87.8
95.55
103.29
108.46
0
0
0 Remada
5
51.74
56.31
60.87
63.92
3
75.2
0
0
5
57.83
62.93
68.04
71.44
3
84.6
0
0
5
63.92
69.56
75.2
78.96
3
94
0
0
5
70
76.18
82.36
86.48
0
0
0
0
5
76.09
82.81
89.52
94
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
Quarta-feiraAgachamento
5
93.4
99.38
104.99
108.96
0
0
0
0
5
93.4
99.38
104.99
108.96
0
0
0
0
5
93.4
99.38
104.99
108.96
0
0
0
0
5
93.4
99.38
104.99
108.96
0
0
0
0
5
93.4
99.38
104.99
108.96
0
0
0 Terra
5
72.19
78.56
84.93
89.18
3
89.18
0
0
5
72.19
78.56
84.93
89.18
3
89.18
0
0
5
72.19
78.56
84.93
89.18
3
89.18
0
0
5
72.19
78.56
84.93
89.18
0
0
0
0
5
72.19
78.56
84.93
89.18
0
0
0 Militar
5
50.53
54.99
59.45
62.42
3
62.42
0
0
5
50.53
54.99
59.45
62.42
3
62.42
0
0
5
50.53
54.99
59.45
62.42
3
62.42
0
0
5
50.53
54.99
59.45
62.42
0
0

0
0
5
50.53
54.99
59.45
62.42
0
0
0 Assistance:
0
0
0
0
0
0
0
0 5x5 or 3x8 of Pullups/Chins/Pulldowns
0
0
(try to0run in line 0with rest of 0program as0able i.e. increase
0
weekly to PR the
0 3 Sets of Situps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Sexta-feira Agachamento
5
76.29
83.02
89.75
94.24
3
110.87
0
0
5
85.26
92.79
100.31
105.32
3
124.73
0
0
5
94.24
102.55
110.87
116.41
3
138.58
0
0
5
103.21
112.32
121.43
127.5
0
0
0
0
5
112.19
122.09
131.98
138.58
0
0
0 Supino
5
81.21
88.38
95.55
100.32
3
100.32
0
0
5
81.21
88.38
95.55
100.32
3
100.32
0
0
5
81.21
88.38
95.55
100.32
3
100.32
0
0
5
81.21
88.38
95.55
100.32
0
0
0
0
5
81.21
88.38
95.55
100.32
0
0
0 Remada
5
70.39
76.6
82.81
86.95
3
86.95
0
0
5
70.39
76.6
82.81
86.95
3
86.95
0
0
5
70.39
76.6
82.81
86.95
3
86.95
0
0
5
70.39
76.6
82.81
86.95
0
0
0
0
5
70.39
76.6
82.81
86.95
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 8 0reps
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

4856
5403
5338

5962
5823
6273

7101
6234
7230

7456
6514
7592

2794
1364
2808

2863
1403
2883

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
semana 6 semana 7 semana 8 semana 9
132.09
135.99
139.89
143.39
132.09
135.99
139.89
143.39
132.09
135.99
139.89
143.39
0
0
0
0
0
0
0
0
88.57
90.38
92.19
94.5
99.65
101.68
103.72
106.31
110.72
112.98
115.24
118.12
0
0
0
0
0
0
0
0
76.76
78.33
79.9
81.9
86.36
88.12
89.89
92.14
95.96
97.92
99.88
102.37
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
91.71
94.24
96.77
99.19
91.71
94.24
96.77
99.19
91.71
94.24
96.77
99.19
0
0
0
0
0
0
0
0
64.19
65.97
67.74
69.43
64.19
65.97
67.74
69.43
64.19
65.97
67.74
69.43
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
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
113.18
127.33
141.47
0
0
103.38
103.38
103.38
0
0
89.59
89.59
89.59
0
0
0
0
0
0
0
0
0

0
0
0
0
0
115.49
129.93
144.36
0
0
106.43
106.43
106.43
0
0
92.24
92.24
92.24
0
0
0
0
0
0
0
0
0

0
0
0
0
0
117.8
132.53
147.25
0
0
109.48
109.48
109.48
0
0
94.88
94.88
94.88
0
0
0
0
0
0
0
0
0

2932
1442
2957

3001
1481
3032

3077
1518
3108

0
0
0
0
0
120.75
135.84
150.93
0
0
112.22
112.22
112.22
0
0
97.25
97.25
97.25
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
Exercise Reps
semana 1 semana 2 semana 3 semana 4 Reps
Segunda-feira
Agachamento
5
104
113
122
128
0
0
5
104
113
122
128
0
0
5
104
113
122
128
0
0
5
104
113
122
128
0
0
5
104
113
122
128
0 Supino
5
0
0
70
74
0
0
5
0
73
79
82
0
0
5
74
80
87
91
0
0
5
81
88
95
100
0
0
5
88
96
103
108
0 Remada
5
0
0
61
64
0
0
5
0
63
68
71
0
0
5
64
70
75
79
0
0
5
70
76
82
86
0
0
5
76
83
90
94
0 Assistance:
0
0
0
0
0
0 2 Sets of Weighted Hypers
0
0
0
0
0
0 4 Sets of Weighted Situps
0
0
0
0
0
0
0
0
0
0
0
0
Quarta-feiraAgachamento
5
93
99
105
109
0
0
5
93
99
105
109
0
0
5
93
99
105
109
0
0
5
93
99
105
109
0
0
5
93
99
105
109
0 Terra
5
72
79
85
89
0
0
5
72
79
85
89
0
0
5
72
79
85
89
0
0
5
72
79
85
89
0
0
5
72
79
85
89
0 Militar
5
51
55
59
62
0
0
5
51
55
59
62
0
0
5
51
55
59
62
0
0
5
51
55
59
62

semana 5
3
128
3
128
3
128

3
3
3

87
98
108

3
3
3

75
85
94

3
3
3

89
89
89

3
3
3

62
62
62

0
0
5
51
55
59
62
0 Assistance:
0
0
0
0
0
0 5x5 or 3x8 of Pullups/Chins/Pulldowns
0
0
(try to0run in line 0with rest of 0program as able i.e. increase weekly to PR the
0 3 Sets of Situps
0
0
0
0
0
0
0
0
0
0
0
0
Sexta-feira Agachamento
5
0
0
90
94
3
111
0
0
5
0
93
100
105
3
125
0
0
5
94
103
111
116
3
139
0
0
5
103
112
121
127
0
0
5
112
122
132
139
0 Supino
5
81
88
96
100
3
100
0
0
5
81
88
96
100
3
100
0
0
5
81
88
96
100
3
100
0
0
5
81
88
96
100
0
0
5
81
88
96
100
0 Remada
5
70
77
83
87
3
87
0
0
5
70
77
83
87
3
87
0
0
5
70
77
83
87
3
87
0
0
5
70
77
83
87
0
0
5
70
77
83
87
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 8 0reps
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

semana 6 semana 7 semana 8 semana 9

132
136
140
143
132
136
140
143
132
136
140
143

89
100
111

90
102
113

92
104
115

94
106
118

77
86
96

78
88
98

80
90
100

82
92
102

92
92
92

94
94
94

97
97
97

99
99
99

64
64
64

66
66
66

68
68
68

69
69
69

113
127
141

115
130
144

118
133
147

121
136
151

103
103
103

106
106
106

109
109
109

112
112
112

90
90
90

92
92
92

95
95
95

97
97
97