Monday

Heavy

Squat

Bench Press

Barbell Row

Assistance Weighted Hypers

Exercises
Cable Crunches
Wednesday
Light
Squat

Military Press

Deadlift

Reps
5
5
5
5
5

Week 1
45
55
65
80

Week 2
45
55
70
80

Week 3
45
60
70
85

Week 4
45
60
70
85

Week 5
50
60
75
85

Week 6
50
65
75
90

Week 7
50
65
80
90

Week 8
55
65
80
95

92.5

95

97

99

101

104

107

110

5
5
5
5
5

35
40
50
60

35
45
50
60

35
45
55
65

35
45
55
65

35
45
55
65

40
50
60
70

40
50
60
70

40
50
60
70

70

72

74

76

78

80

82

84

20
25
35
40

20
30
35
40
49

25
30
35
40
50

25
30
35
40
51

25
30
35
45
52

25
30
35
45
53

25
30
40
45
54

25
30
40
45
55

45
55
65

45
55
70

45
60
70

45
60
70

50
60
75

50
65
75

50
65
80

55
65
80

65

70

70

70

75

75

80

80

25
30
35

25
30
35
44

25
30
35
45

25
30
40
46

25
35
40
47

30
35
40
48

30
35
40
49

30
35
40
50

50
60
70
85

50
65
75
87

55
65
75
89

55
65
80
91

55
65
80
93

55
70
80
95

60
70
85
97

5
5
5
5
5
2 Sets
4 Sets
5
5
5
5
5
5
5
5
5
5
5
5

47.5
10.15
42.5, 40, 37.5x2

42.5

50
60
70
82.5

5x5 by Kilogram

Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x
Madcow. Only edit the cells in yellow. The first column, Current Max, is where you will enter your you
where you enter how many reps your previous maxes were tested at. The Lb Increase, column is the amou
lift per week. The % to Reset, column is how far back you'd like to begin before hitting your former maxes
are revisited in Week 4. The Smallest Weight, field is the smallest weight increment that can be added to
them here. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRO
Madcow's Bill Starr 5x5 Official Website
Original Bill Starr Power Routine
5x5 Question Forum
Smallest Weight Increment:
Current Max
Squat
100
Bench Press
75
Row
50
Military Press
45
Deadlift
90

Monday
Heavy

2.5
Reps (<12)
5
5
5
5
5

Reps
5
5
5
5
5

Week 1
45
55
65
80
92.5

Week 2
45
55
70
80
95

Week 3
45
60
70
85
97.5

Bench Press

5
5
5
5
5

35
40
50
60
70

35
45
50
60
72.5

35
45
55
65
75

Barbell Row

5
5
5
5
5
2x15
4x15

20
25
35
40
47.5
10.15

25
30
35
45
52.5

42.5, 40, 37.5x2

25
30
35
40
50
15x2
40x4

5
5
5

45
55
65

45
55
70

Squat

Assistance Weighted Hypers

Exercises
Cable Crunches
Wednesday
Light
Squat

Page 2

15,15(12),15(10)

42.5x4
45
60
70

5x5 by Kilogram
5

65

70

70

5
5
5
5

25
30
35
42.5

25
30
35
45

25
35
40
47.5

5
5
5
5
3 Sets
3 Sets

50
60
70
82.5
30,30,25
5,5,4,3

50
60
70
85
30,30,30

55
65
75
87.5
40,40,30

5,4,3,3,3,3,3,3,3

5,4,4,3,3,3,3

Squat

5
5
5
5
3
8

45
55
70
80
95
71

45
60
70
85
97.5
73

50
60
75
85
100
75

Bench Press

5
5
5
5
3
8

35
45
50
60
72.5
54

35
45
55
65
75
56

35
45
55
65
77.5
58

Barbell Row

5
5
5
5
3
8
3x8
3x8
3x8

25
30
35
40
50
38
5x2,7.5
30,27.5,25
28x3

25
30
35
45
52.5
39
7.5x2,8.75
25x3
28x3

25
30
40
45
55
41
10x3
25x3

Military Press

Deadlift

Assistance
Exercises
Friday
Medium

Assistance
Exercises

Sit-Ups
Pull-Ups

Weighted Dips
Barbell Curls
Triceps Extensions

Page 3

28,28(10),28

5x5 by Kilogram

tarr's 5x5

near Version

as designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or
Max, is where you will enter your your previous rep maxes. The Reps, column is
The Lb Increase, column is the amount (in lbs.) that you would like to increase each
egin before hitting your former maxes. It is customary to adjust the % so old maxes
eight increment that can be added to the barbell. If you don't have microweights, get
ht/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

ginal Bill Starr Power Routine
5x5 Question Forum

1RM
113
84
56
51
101

5RM
100
75
50
45
90

Lb Increase
2.5
2.5
2.5
2.5
2.5

% to Reset
7.50%
7.50%
7.50%
7.50%
7.50%

Week 4
50
60
75
85
100

Week 5
50
60
75
90
102.5

Week 6
50
65
75
90
105

Week 7
50
65
80
90
107.5

Week 8
55
65
80
95
110

Week 9
55
70
80
95
112.5

Week 10
55
70
85
100
115

35
45
55
65
77.5

40
50
60
70
80

40
50
60
70
82.5

40
50
60
70
85

40
55
65
75
87.5

45
55
65
75
90

45
55
65
80
92.5

25
30
40
45
55

25
35
40
50
57.5

30
35
45
50
60

30
35
45
55
62.5

30
40
45
55
65

30
40
50
55
67.5

35
40
50
60
70

50
60
75

50
60
75

50
65
75

50
65
80

55
65
80

55
70
80

55
70
85

Page 4

5x5 by Kilogram
75

75

75

80

80

80

85

30
35
40
50

30
35
45
52.5

30
40
45
55

35
40
50
57.5

35
45
50
60

35
45
55
62.5

40
45
55
65

55
65
75
90

55
65
80
92.5

55
70
80
95

60
70
85
97.5

60
75
85
100

60
75
90
102.5

65
75
90
105

50
60
75
90
102.5
77

50
65
75
90
105
79

50
65
80
90
107.5
81

55
65
80
95
110
83

55
70
80
95
112.5
84

55
70
85
100
115
86

55
70
85
100
117.5
88

40
50
60
70
80
60

40
50
60
70
82.5
62

40
50
60
70
85
64

40
55
65
75
87.5
66

45
55
65
75
90
68

45
55
65
80
92.5
69

45
55
70
80
95
71

25
35
40
50
57.5
43

30
35
45
50
60
45

30
35
45
55
62.5
47

30
40
45
55
65
49

30
40
50
55
67.5
51

35
40
50
60
70
53

35
45
50
60
72.5
54

Page 5

5x5 by Kilogram

Week 11
55
70
85
100
117.5

Week 12
60
75
90
105
120

45
55
70
80
95

45
60
70
85
97.5

35
45
50
60
72.5

35
45
55
65
75

55
70
85

60
75
90

Page 6

5x5 by Kilogram
85

90

40
50
55
67.5

40
50
60
70

65
80
90
107.5

65
80
95
110

60
75
90
105
120
90

60
75
90
105
122.5
92

45
60
70
85
97.5
73

50
60
75
85
100
75

35
45
55
65
75
56

35
45
55
65
77.5
58

Page 7