BILL STARR 5x5

A Base Version for Novice to Intermediate Lifters

Linear Pre-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.
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
Microloading and Fractional Plates

Inputs:
Squat
Bench
MP
Dead
Incline

Test Weight
130
100
70
160
90

Set Interval
Tonnage Cutoff

12.5%
60%

Reps Achieved (<12)

5
5
5
5
5

1RM
146
113
79
180
101

5RM
130
100
70
160
90

Generally 10-15%
Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Day
Monday

Exercise
Squat

Bench

MP

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

Wk 1
60
75
90
105
120
46
58
70
81
93
32
41
49
57
65

Wk 2
62
77
93
108
124
48
59
71
83
95
33
42
50
58
67

Wk 3
63
79
95
111
127
49
61
73
85
98
34
43
51
60
68

Wk 4
65
81
98
114
130
50
63
75
88
100
35
44
53
61
70

60
75
90
90
52
63
73
83
93
111
130
148

62
77
93
93
53
64
75
86
95
114
133
152

63
79
95
95
55
66
77
88
98
117
137
156

65
81
98
98
56
68
79
90
100
120
140
160

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

Squat

Incline Bench

Deadlift

Assistance:

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

3 Sets of Situps
Friday

Squat

Bench

MP

5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

60
75
90
105
124
90
46
58
70
81
95
70
32
41
49
57
67
49

62
77
93
108
127
93
48
59
71
83
97
71
33
42
50
58
68
50

63
79
95
111
130
95
49
61
73
85
100
73
34
43
51
60
70
51

65
81
98
114
133
98
50
63
75
88
103
75
35
44
53
61
72
53

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
Wednesady
Friday
Weekly

5,214
5,347
6,347
16,907

5,347
5,484
6,509
17,341

5,484
5,625
6,676
17,785

5,625
5,769
6,848
18,241

Tonnage w/Significance Cutoff

Monday
Wednesady
Friday
Weekly

3,650
3,945
4,783
12,377

3,743
4,046
4,905
12,694

3,839
4,150
5,031
13,020

3,938
4,256
5,160
13,354

diate Lifters

ke this simple

k for high performance on top sets)

Basically a proxy for workload.

unt light sets

precise with weight

innovative/inexpensive
small lift is inherently smaller.

Version Beta 0.3

Wk 5
67
83
100
117
133
51
64
77
90
103
36
45
54
63
72

Wk 6
68
85
102
120
137
53
66
79
92
105
37
46
55
64
74

Wk 7
70
87
105
122
140
54
67
81
94
108
38
47
57
66
75

Wk 8
72
90
108
126
143
55
69
83
97
110
39
48
58
68
77

Wk 9
74
92
110
129
147
57
71
85
99
113
40
49
59
69
79

67
83
100
100
58
69
81
92
103
123
144
164

68
85
102
102
59
71
83
95
105
126
147
168

70
87
105
105
61
73
85
97
108
129
151
172

72
90
108
108
62
75
87
99
110
132
155
177

74
92
110
110
64
76
89
102
113
136
158
181

67
83
100
117
137
100
51
64
77
90
105
77
36
45
54
63
74
54

68
85
102
120
140
102
53
66
79
92
108
79
37
46
55
64
75
55

70
87
105
122
143
105
54
67
81
94
110
81
38
47
57
66
77
57

72
90
108
126
147
108
55
69
83
97
113
83
39
48
58
68
79
58

74
92
110
129
151
110
57
71
85
99
116
85
40
49
59
69
81
59

5,766
5,913
7,019
18,697

5,910
6,061
7,194
19,165

6,058
6,212
7,374
19,644

6,209
6,368
7,558
20,135

6,364
6,527
7,747
20,638

4,036
4,363
5,289
13,688

4,137
4,472
5,421
14,030

4,240
4,584
5,557
14,381

4,346
4,698
5,696
14,740

4,455
4,816
5,838
15,109

NOTE:

Squat
Bench
MP
Dead
Incline

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
130
5
146
100
5
113
70
5
79
160
5
180
90
5
101

Squat 1RM
Bench 1RM
Row 1RM
Incline 1RM
Deadlift 1RM

1RM
1RM
1RM
1RM
1RM

Day
Monday

Reps

Exercise
Squat

Bench

MP

146
113
79
101
180

Wk 1
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

130
100
70
160
90

Set Interval
13% Generally 10-15%
Tonnage Cutoff 60% Given % of Single Rep Max for Inclu

146
113
79
101
180

Wk 2

146
113
79
101
180

Wk 3

146
113
79
101
180

Wk 4

150
115
81
104
185

Wk 5

154
118
83
106
189

Wk 6

158
121
85
109
194

Wk 7

60
75
90
105
120
46
58
70
81
93
32
41
49
57
65

62
77
93
108
124
48
59
71
83
95
33
42
50
58
67

63
79
95
111
127
49
61
73
85
98
34
43
51
60
68

65
81
98
114
130
50
63
75
88
100
35
44
53
61
70

67
83
100
117
133
51
64
77
90
103
36
45
54
63
72

68
85
102
120
137
53
66
79
92
105
37
46
55
64
74

70
87
105
122
140
54
67
81
94
108
38
47
57
66
75

60
75
90
90
52
63
73
83
93
111
130

62
77
93
93
53
64
75
86
95
114
133

63
79
95
95
55
66
77
88
98
117
137

65
81
98
98
56
68
79
90
100
120
140

67
83
100
100
58
69
81
92
103
123
144

68
85
102
102
59
71
83
95
105
126
147

70
87
105
105
61
73
85
97
108
129
151

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

Incline Bench

Deadlift

5
5
5
5
5
5
5
5
5
5
5

148

152

156

160

164

168

172

5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

60
75
90
105
124
90
46
58
70
81
95
70
32
41
49
57
67
49

62
77
93
108
127
93
48
59
71
83
97
71
33
42
50
58
68
50

63
79
95
111
130
95
49
61
73
85
100
73
34
43
51
60
70
51

65
81
98
114
133
98
50
63
75
88
103
75
35
44
53
61
72
53

67
83
100
117
137
100
51
64
77
90
105
77
36
45
54
63
74
54

68
85
102
120
140
102
53
66
79
92
108
79
37
46
55
64
75
55

70
87
105
122
143
105
54
67
81
94
110
81
38
47
57
66
77
57

Assistance:
3 Sets of Situps
Friday

Squat

Bench

MP

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
Wednesady
Friday

5214
5347
6347

5347
5484
6509

5484
5625
6676

5625
5769
6848

5766
5913
7019

5910
6061
7194

6058
6212
7374

Relevant Tonnage

3650
3945
4783

3743
4046
4905

3839
4150
5031

3938
4256
5160

4036
4363
5289

4137
4472
5421

4240
4584
5557

Monday
Wednesday
Friday

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

of Single Rep Max for Inclusion in Relevant Tonnage

161
124
87
112
199

Wk 8

165
127
89
115
204

Wk 9

Wk 1

Wk 2

Wk 3

Wk 4

Wk 5

Wk 6

Wk 7

72
90
108
126
143
55
69
83
97
110
39
48
58
68
77

74
92
110
129
147
57
71
85
99
113
40
49
59
69
79

0
0
90
105
120
0
0
70
81
93
0
0
49
57
65

0
0
93
108
124
0
0
71
83
95
0
0
50
58
67

0
0
95
111
127
0
0
73
85
98
0
0
51
60
68

0
0
98
114
130
0
0
75
88
100
0
0
53
61
70

0
0
100
117
133
0
0
77
90
103
0
0
54
63
72

0
0
102
120
137
0
0
79
92
105
0
0
55
64
74

0
0
105
122
140
0
0
81
94
108
0
0
57
66
75

72
90
108
108
62
75
87
99
110
132
155

74
92
110
110
64
76
89
102
113
136
158

0
0
90
90
0
63
73
83
0
111
130

0
0
93
93
0
64
75
86
0
114
133

0
0
95
95
0
66
77
88
0
117
137

0
0
98
98
0
68
79
90
0
120
140

0
0
100
100
0
69
81
92
0
123
144

0
0
102
102
0
71
83
95
0
126
147

0
0
105
105
0
73
85
97
0
129
151

177

181

148

152

156

160

164

168

172

72
90
108
126
147
108
55
69
83
97
113
83
39
48
58
68
79
58

74
92
110
129
151
110
57
71
85
99
116
85
40
49
59
69
81
59

0
0
90
105
124
90
0
0
70
81
95
70
0
0
49
57
67
49

0
0
93
108
127
93
0
0
71
83
97
71
0
0
50
58
68
50

0
0
95
111
130
95
0
0
73
85
100
73
0
0
51
60
70
51

0
0
98
114
133
98
0
0
75
88
103
75
0
0
53
61
72
53

0
0
100
117
137
100
0
0
77
90
105
77
0
0
54
63
74
54

0
0
102
120
140
102
0
0
79
92
108
79
0
0
55
64
75
55

0
0
105
122
143
105
0
0
81
94
110
81
0
0
57
66
77
57

6209
6368
7558

6364
6527
7747

4346
4698
5696

4455
4816
5838

Wk 8

Wk 9
0
0
108
126
143
0
0
83
97
110
0
0
58
68
77

0
0
110
129
147
0
0
85
99
113
0
0
59
69
79

0
0
108
108
0
75
87
99
0
132
155

0
0
110
110
0
76
89
102
0
136
158

177

181

0
0
108
126
147
108
0
0
83
97
113
83
0
0
58
68
79
58

0
0
110
129
151
110
0
0
85
99
116
85
0
0
59
69
81
59