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Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr
or Madcow. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your your previous rep maxes. The “Reps,” column is
where you enter how many reps your previous maxes were tested at. The “% Increase,” column is the amount that you would like to increase each lift per
week (usually 2.5%). If you are unsure, leave this field alone. The “Smallest Weight,” field is the smallest weight increment that can be added to the
barbell. If you don't have microweights, get them here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your former maxes.
It is customary to reset 7% so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET
STRONG DAMMIT! ~ Bango/Jgood

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 1


Percent To Reset 7.50% 5-15% under your current 5RM

Current Max Reps (<12) 1RM 5RM % Increase


Squat 100 5 113 100 2.5
Bench Press 100 5 113 100 2.5
Row 100 5 113 100 2.5
Incline Press 100 5 113 100 2.5
Deadlift 100 5 113 100 2.5

Monday Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Heavy Squat 5 45 45 45 45 50 50 50 55 55 55 55 60
5 55 55 60 60 60 65 65 65 70 70 70 75
5 65 70 70 70 75 75 80 80 80 85 85 90
5 80 80 85 85 85 90 90 95 95 100 100 105
5 93 95 97 99 101 104 107 110 113 116 119 122

Bench Press 5 45 45 45 45 50 50 50 55 55 55 55 60
5 55 55 60 60 60 65 65 65 70 70 70 75
5 65 70 70 70 75 75 80 80 80 85 85 90
5 80 80 85 85 85 90 90 95 95 100 100 105
5 93 95 97 99 101 104 107 110 113 116 119 122

Row 5 45 45 45 45 50 50 50 55 55 55 55 60
(or Power Clean) 5 55 55 60 60 60 65 65 65 70 70 70 75
5 65 70 70 70 75 75 80 80 80 85 85 90
5 80 80 85 85 85 90 90 95 95 100 100 105
5 93 95 97 99 101 104 107 110 113 116 119 122
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 45 45 45 45 50 50 50 55 55 55 55 60
5 55 55 60 60 60 65 65 65 70 70 70 75
5 65 70 70 70 75 75 80 80 80 85 85 90
5 65 70 70 70 75 75 80 80 80 85 85 90

Incline Press 5 55 55 60 60 60 65 65 65 70 70 70 75
(or Military Press) 5 65 70 70 70 75 75 80 80 80 85 85 90
5 80 80 85 85 85 90 90 95 95 100 100 105
5 93 95 97 99 101 104 107 110 113 116 119 122

Deadlift 5 55 55 60 60 60 65 65 65 70 70 70 75
(or High Pulls) 5 65 70 70 70 75 75 80 80 80 85 85 90
5 80 80 85 85 85 90 90 95 95 100 100 105
5 93 95 97 99 101 104 107 110 113 116 119 122
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 45 45 45 50 50 50 55 55 55 55 60 60
5 55 60 60 60 65 65 65 70 70 70 75 75
5 70 70 70 75 75 80 80 80 85 85 90 90
5 80 85 85 85 90 90 95 95 100 100 105 110
3 95 97 99 101 104 107 110 113 116 119 122 125
8 71 73 74 76 78 80 83 85 87 89 92 94

Bench Press 5 45 45 45 50 50 50 55 55 55 55 60 60
5 55 60 60 60 65 65 65 70 70 70 75 75
5 70 70 70 75 75 80 80 80 85 85 90 90
5 80 85 85 85 90 90 95 95 100 100 105 110
3 95 97 99 101 104 107 110 113 116 119 122 125
8 71 73 74 76 78 80 83 85 87 89 92 94

Row 5 45 45 45 50 50 50 55 55 55 55 60 60
(or Power Clean) 5 55 60 60 60 65 65 65 70 70 70 75 75
5 70 70 70 75 75 80 80 80 85 85 90 90
5 80 85 85 85 90 90 95 95 100 100 105 110
3 95 97 99 101 104 107 110 113 116 119 122 125
8 71 73 74 76 78 80 83 85 87 89 92 94
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
5x5 by Pound

Bill Starr's 5x5


Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x5
Madcow. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your your
where you enter how many reps your previous maxes were tested at. The “Lb Increase,” column is the am
each lift per week. The “% to Reset,” column is how far back you'd like to begin before hitting your former m
maxes are revisited in Week 4. The “Smallest Weight,” field is the smallest weight increment that can
microweights, get them here. Workouts are read by column and the rotation is Heavy/Light/Medium. G
Bango/Jgood

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 1


Current Max Reps (<12)
Squat 100 5
Bench Press 100 5
Row 100 5
Incline Press 100 5
Deadlift 100 5

Monday Reps Week 1 Week 2 Week 3


Heavy Squat 5 35 40 45
5 45 50 55
5 55 60 65
5 65 70 80
5 76 84 92

Bench Press 5 40 45 45
5 50 55 55
5 60 65 70
5 70 75 80
5 85 90 95

Row 5 40 45 45
(or Power Clean) 5 50 55 55
5 60 65 70
5 70 75 80
5 85 90 95
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 35 40 45
5 45 50 55
5 55 60 65

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5x5 by Pound
5 55 60 65

Incline Press 5 55 55 60
(or Military Press) 5 65 65 70
5 75 80 80
5 88 92 96

Deadlift 5 40 50 55
(or High Pulls) 5 50 60 65
5 60 70 75
5 70 80 90
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 40 45 50
5 50 55 60
5 60 65 75
5 70 80 85
3 84 92 100
8 63 69 75

Bench Press 5 45 45 50
5 55 55 60
5 65 70 75
5 75 80 85
3 90 95 100
8 68 71 75

Row 5 45 45 50
(or Power Clean) 5 55 55 60
5 65 70 75
5 75 80 85
3 90 95 100
8 68 71 75
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8

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5x5 by Pound

tarr's 5x5
ear Version

s 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
ke to begin before hitting your former maxes. It is customary to adjust the % so old
e smallest weight increment that can be added to the barbell. If you don't have
he rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~

w's Bill Starr 5x5 Official Website


ginal Bill Starr Power Routine
5x5 Question Forum

1RM 5RM Lb Increase % to Reset


113 100 8 24.00%
113 100 5 15.00%
113 100 5 15.00%
113 100 4 12.00%
113 100 10 30.00%

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


50 50 55 60 65 70 70
60 65 70 75 80 85 90
75 80 85 90 95 105 110
85 95 100 105 115 120 130
100 108 116 124 132 140 148

50 50 55 55 60 60 65
60 65 65 70 75 75 80
75 75 80 85 90 90 95
85 90 95 100 105 110 110
100 105 110 115 120 125 130

50 50 55 55 60 60 65
60 65 65 70 75 75 80
75 75 80 85 90 90 95
85 90 95 100 105 110 110
100 105 110 115 120 125 130

50 50 55 60 65 70 70
60 65 70 75 80 85 90
75 80 85 90 95 105 110

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5x5 by Pound
75 80 85 90 95 105 110

60 65 65 70 70 75 75
75 75 80 80 85 90 90
85 90 95 95 100 105 105
100 104 108 112 116 120 124

60 65 75 80 85 90 100
75 80 90 95 105 110 120
85 95 105 110 120 130 140
100 110 120 130 140 150 160

50 55 60 65 70 70 75
65 70 75 80 85 90 95
80 85 90 95 105 110 115
95 100 105 115 120 130 135
108 116 124 132 140 148 156
81 87 93 99 105 111 117

50 55 55 60 60 65 65
65 65 70 75 75 80 85
75 80 85 90 90 95 100
90 95 100 105 110 110 115
105 110 115 120 125 130 135
79 83 86 90 94 98 101

50 55 55 60 60 65 65
65 65 70 75 75 80 85
75 80 85 90 90 95 100
90 95 100 105 110 110 115
105 110 115 120 125 130 135
79 83 86 90 94 98 101

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5x5 by Pound

Week 11 Week 12
75 80
95 100
115 120
135 140
156 164

65 70
85 85
100 105
115 120
135 140

65 70
85 85
100 105
115 120
135 140

75 80
95 100
115 120

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5x5 by Pound
115 120

80 80
95 95
110 115
128 132

105 110
125 135
145 155
170 180

80 85
100 105
120 125
140 150
164 172
123 129

70 70
85 90
105 105
120 125
140 145
105 109

70 70
85 90
105 105
120 125
140 145
105 109

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