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Start:

This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page, then go to the Program sheet to get started.

Step 1:

Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in kilograms or 2 if you're working in pounds.

Units

(1 = kg, 2 = lb)

Step 2:

Enter your starting date, body weight, and body fat percentage. If you dont have a way to measure body fat, it's OK to start the program without it, but you should get yourself a body fat caliper.

Date Weight BF %

1-Apr-2011 170.0 10.0%

Step 3:

If you are a new lifter, you're finished. Go to the Program worksheet and begin your training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column.

Weight Squat Bench Press Row Deadlift

Reps

5RM 0 0 0 0 0

Starting Weight 45 45 45 65 90

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

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Week 1 Exercise Squat Bench Press Overhead Press Barbell Row Deadlift Sets 5 5 5 5 1 Reps 5 5 5 5 5
1-Apr 3-Apr 5-Apr 8-Apr

Week 2
10-Apr 12-Apr 15-Apr

Week 3
17-Apr

45 45 65

50 45

55 50 70

60 50

65 55 75

70 55

75 60 80

80 60 120

90

100

110

Body Weight 170.0 Body Fat 10.0%

How to Use This Spreadsheet


Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long.

Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temp

Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help

If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa

Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o

Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

Week 3
19-Apr 22-Apr

Week 4
24-Apr 26-Apr 29-Apr

Week 5
1-May 3-May 6-May

Week 6
8-May

Week 7
10-May 13-May 15-May 17-May

85 65 85

90 65

95 70 90

100 70

105 75 95

110 75

115 80 100

120 80

125 85 105

130 85

135 90 110

140 90

145 95 115

130

140

150

160

170

180

eet long.

ur technique is good, but resist the temptation to go too quickly. Think long-term.

an with good technique and without help. Aim for 5x5.

ht in three consecutive workouts, deload for that exercise only.

g the weight by 10% for that exercise only. Increase the weight in 5lb increments from there.

ments and pictures (front, back, and sides) every two weeks.

Week 8 150 95 120 190 200 155 100 160 100 125 165 105

Week 9
3-Jun

Week 10
5-Jun 7-Jun 10-Jun

Week 11
12-Jun 14-Jun 17-Jun

Week 12 205 125 145 210 125 250

20-May 22-May 24-May 27-May 29-May 31-May

170 105

175 110 130

180 110

185 115 135

190 115

195 120 140

200 120 240

210

220

230

StrongLifts 5x5 doesn't stop here!


Here's what to do after Week 12: Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason. After two deloads on squats, switch from 5x5 to 3x5. After another two deloads on squats, switch from 3x5 to 1x5. Only then should you switch to Madcow. To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the right of Week 12. This works best if you do it while those cells are still empty.

Week 12
19-Jun 21-Jun

215 130 150

220 130 260

t stop here!

ing things for no reason.

nd 12 and paste them to the

ill empty.

Instructions:

Simply enter the number of weeks you've completed on the program in the field below. This worksheet will pull your lifts from the Program sheet and chart your results.

Weeks Squat 45 55 70 85 100 115 130 145 160 175 190 205 220

12 Bench 45 50 55 65 70 80 85 95 100 110 115 125 130 Press 45 45 55 60 70 75 85 90 100 105 115 120 130 Row 65 70 75 85 90 100 105 115 120 130 135 145 150 Deadlift 90 90 110 120 140 150 170 180 200 210 230 240 260 Weight 170.0 BF % 10.0%

1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011

StrongLifts 5x5 Progress


300

250

200

Weight

150

100

50

0 4/1/2011

4/8/2011

4/15/2011

4/22/2011

4/29/2011

5/6/2011

5/13/2011

5/20/2011

5/27/2011

6/3/2011

Date

Date

Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks. Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind.

1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011

Squat 45 55 70 85 100 115 130 145 160 175 190 205 220

Bench 45 50 55 65 70 80 85 95 100 110 115 125 130

Press 45 55 60 70 75 85 90 100 105 115 120 130

Row 65 70 75 85 90 100 105 115 120 130 135 145 150

Deadlift 90 110 120 140 150 170 180 200 210 230 240 260

Weight 170.0 #N/A #N/A #N/A

BF 10.0% #N/A % #N/A #N/A

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

12.0%

10.0%

Series1
8.0%

Series1

Body Fat %

Series2 Series3
Series4 Series5 Series6

6.0%

4.0%

Series1

2.0%

0.0% 6/3/2011 6/10/2011 6/17/2011

ks, imagine what you'd achieve in 24 weeks. is a marathon, not a sprint keep that in mind.

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