StrongLifts 5x5: Beginner Strength Training Program

More info, read: StrongLifts 5x5 StrongLifts 5x5 FAQ
Enter Your data
Start date 01/01/2010 (dd/mm/yy)
Body fat 15.00%
Body-weight 75 165
(kg) (lbs)
mo we fr mo we
01/01/2010 03/01/2010 05/01/2010 08/01/2010 10/01/2010
SQUAT SQUAT SQUAT SQUAT SQUAT
5x5 5x5 5x5 5x5 5x5
kg 20 22.5 25 27.5 30
lb 45 50 55 60 65
Bench Press Overhead press Bench Press Overhead press Bench Press
5x5 5x5 5x5 5x5 5x5
kg 20 20 22.5 22.5 25
lb 45 45 50 50 55
Inverted Row Deadlift Inverted Row Deadlift Inverted Row
3xF 1x5 3xF 1x5 3xF
kg 40 45
lb 85 95
Push-ups Pull-ups Push-ups Chin-ups Push-ups
3xF 3xF 3xF 3xF 3xF
kg
lb
Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch
3x12 3x30sec 3x12 3x30sec 3x12
Week1 Week2
kg 20 18 16
lb 45 40 35
Body fat
15.00%
Body-weight
75
fr mo we fr mo
12/01/2010 15/01/2010 17/01/2010 19/01/2010 22/01/2010
SQUAT SQUAT SQUAT SQUAT SQUAT
5x5 5x5 5x5 5x5 5x5
32.5 35 37.5 40 42.5
70 75 80 85 90
Overhead press Bench Press Overhead press Bench Press Overhead press
5x5 5x5 5x5 5x5 5x5
25 27.5 27.5 30 30
55 60 60 65 65
Deadlift Inverted Row Deadlift Inverted Row Deadlift
1x5 3xF 1x5 3xF 1x5
50 55 60
105 115 125
Pull-ups Push-ups Chin-ups Push-ups Pull-ups
3xF 3xF 3xF 3xF 3xF
Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges
3x30sec 3x12 3x30sec 3x12 3x30sec
Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.
Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks.
Week2 Week3 Week4
How To Use This Spreadsheet
Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.
Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only.
14 12
30 25
Body fat
15.00%
Body-weight
75
we fr mo we fr
24/01/2010 26/01/2010 29/01/2010 31/01/2010 02/02/2010
SQUAT SQUAT SQUAT SQUAT SQUAT
5x5 5x5 5x5 5x5 5x5
45 47.5 50 52.5 55
95 100 105 110 115
Bench Press Overhead press Bench Press Overhead press Bench Press
5x5 5x5 5x5 5x5 5x5
32.5 32.5 35 35 37.5
70 70 75 75 80
Inverted Row Deadlift Inverted Row Deadlift Inverted Row
3xF 1x5 3xF 1x5 3xF
65 70
135 145
Push-ups Chin-ups Push-ups Pull-ups Push-ups
3xF 3xF 3xF 3xF 3xF
Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch
3x12 3x30sec 3x12 3x30sec 3x12
Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.
Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks.
Week4 Week5
How To Use This Spreadsheet
Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.
Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only.
10 8 6
20 15 10
Body fat
15.00%
Body-weight
75
mo we fr mo we
05/02/2010 07/02/2010 09/02/2010 12/02/2010 14/02/2010
SQUAT SQUAT SQUAT SQUAT SQUAT
5x5 5x5 5x5 5x5 5x5
57.5 60 62.5 65 67.5
120 125 130 135 140
Overhead press Bench Press Overhead press Bench Press Overhead press
5x5 5x5 5x5 5x5 5x5
37.5 40 40 42.5 42.5
80 85 85 90 90
Deadlift Inverted Row Deadlift Inverted Row Deadlift
1x5 3xF 1x5 3xF 1x5
75 80 85
155 165 175
Chin-ups Push-ups Pull-ups Push-ups Chin-ups
3xF 3xF 3xF 3xF 3xF
Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges
3x30sec 3x12 3x30sec 3x12 3x30sec
Week7
Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks.
Week6
4
5
Body Fat
15.00%
Body-weight
75
fr mo we fr mo
16/02/2010 19/02/2010 21/02/2010 23/02/2010 26/02/2010
SQUAT SQUAT SQUAT SQUAT SQUAT
5x5 5x5 5x5 5x5 5x5
70 72.5 75 77.5 80
145 150 155 160 165
Bench Press Overhead press Bench Press Overhead press Bench Press
5x5 5x5 5x5 5x5 5x5
45 45 47.5 47.5 50
95 95 100 100 105
Inverted Row Deadlift Inverted Row Deadlift Inverted Row
3xF 1x5 3xF 1x5 3xF
90 95
185 195
Push-ups Pull-ups Push-ups Chin-ups Push-ups
3xF 3xF 3xF 3xF 3xF
Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch
3x12 3x30sec 3x12 3x30sec 3x12
Week7 Week8 Week9
Body Fat
15.00%
Body-weight
75
we fr mo we fr
28/02/2010 02/03/2010 05/03/2010 07/03/2010 09/03/2010
SQUAT SQUAT SQUAT SQUAT SQUAT
5x5 5x5 5x5 5x5 5x5
82.5 85 87.5 90 92.5
170 175 180 185 190
Overhead press Bench Press Overhead press Bench Press Overhead press
5x5 5x5 5x5 5x5 5x5
50 52.5 52.5 55 55
105 110 110 115 115
Deadlift Inverted Row Deadlift Inverted Row Deadlift
1x5 3xF 1x5 3xF 1x5
100 105 110
205 215 225
Pull-ups Push-ups Chin-ups Push-ups Pull-ups
3xF 3xF 3xF 3xF 3xF
Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges
3x30sec 3x12 3x30sec 3x12 3x30sec
Week9 Week10
Body Fat
15.00%
Body-weight
75
mo we fr mo we
12/03/2010 14/03/2010 16/03/2010 19/03/2010 21/03/2010
SQUAT SQUAT SQUAT SQUAT SQUAT
5x5 5x5 5x5 5x5 5x5
95 97.5 100 102.5 105
195 200 205 210 215
Bench Press Overhead press Bench Press Overhead press Bench Press
5x5 5x5 5x5 5x5 5x5
57.5 57.5 60 60 62.5
120 120 125 125 130
Inverted Row Deadlift Inverted Row Deadlift Inverted Row
4xF 1x5 4xF 1x5 4xF
115 120
235 245
Push-ups Chin-ups Push-ups Pull-ups Push-ups
3xF 3xF 3xF 3xF 3xF
Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch
3x12 3x30sec 3x12 3x30sec 3x12
Week11 Week12
fr
23/03/2010
SQUAT
5x5
107.5
220
Overhead press
5x5
62.5
130
Deadlift
1x5
125
255
Chin-ups
3xF
Prone Bridges
3x30sec
Week12
StrongLifts 5x5 doesn't stop here
Keep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.
Body Fat
15.00%
Body-weight
75
StrongLifts 5x5 doesn't stop here
Keep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.
Your Goals and How to Achieve T
Your Goals and How to Achieve Them
Fat Loss
* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.
* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.
* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.
* Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat?
* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.
* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding
Weight Gain
* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.
* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.
* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.
* Check how to gain weight for skinny guys
Strength Goals (1
st
ones)
* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.
* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.
5x5 (kg) 5x5 (lbs)
Squat 75 165
Deadlift 112.5 248 (only 1x5 here)
Bench Press 56.25 124
Overhead Press 37.5 83
Inverted Rows 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.
Pull-ups & Chin-ups 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.
Push-ups 15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lbs/1.25kg each workout doing 3x5.
Prone Bridges 3x30sec
Reverse Crunch 3x12
Strength Goals (2
nd
ones)
* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.
* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.
* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.
5x5 (kg) 5x5 (lbs)
Squat 97.5 215
Deadlift 135 297 (only 1x5 here)
Bench Press 67.5 149
Pagina 18
Your Goals and How to Achieve T
Overhead Press 52.5 116
3x5 (kg) 3x5 (lbs) Use x-vest, chains or rucksack with weights
Inverted Rows 10 25
Pull-ups & Chin-ups 10 25
Push-ups 10 25 For Push-ups: you can also use a mini band, then monster mini, then light band, etc.
Prone Bridges 3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.
Reverse Crunch without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.
Pagina 19
Your Goals and How to Achieve T
* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.
* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.
* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.
* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.
* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding
* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.
* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.
* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.
* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.
* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.
15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.
15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.
15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lbs/1.25kg each workout doing 3x5.
* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.
* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.
* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.
Pagina 20
Your Goals and How to Achieve T
Use x-vest, chains or rucksack with weights
For Push-ups: you can also use a mini band, then monster mini, then light band, etc.
3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.
without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.
Pagina 21
Your Goals and How to Achieve T
* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.
* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.
* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.
15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.
15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.
15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lbs/1.25kg each workout doing 3x5.
* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.
* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.
* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.
Pagina 22
CentralFitness 5x5 progresso co
CentralFitness 5x5 Progresso com Grafico
Como usar
* Coloque o peso total levantado ( kg ou lbs) do primeiro dia que começou, depois coloque o peso da sexta feira. Basta digitar o peso máximo que voce levantou na semana.
*Não deixe linhas brancas nos graficos, se não , não funciona
Preencha os dados manualmente
Data Peso % gordura AgachamentoDeadlift Supino Desenvolvimento
dd/mm/yy kg or lbs % 5x5 1x5 5x5 5x5
01/01/10 75 15.00% 20 40 20 20
01/05/10 75 15.00% 25 40 22.5 20
01/12/10 76 14.50% 32.5 50 25 25
01/19/10 76 14.50% 40 55 30 27.5
01/26/10 77.5 14.20% 47.5 65 32.5 32.5
02/02/10 77.5 14.20% 55 70 37.5 35
02/09/10 78.5 13.70% 62.5 80 40 35
02/16/10 78.5 13.70% 70 85 45 42.5
02/23/10 80.5 13.30% 77.5 95 47.5 47.5
03/02/10 80.5 13.30% 85 100 52.5 50
03/09/10 83 12.50% 92.5 110 55 55
03/16/10 83 12.50% 100 115 60 57.5
03/23/10 85 12.00% 107.5 125 62.5 62.5
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60
80
100
120
140
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Pagina 23
CentralFitness 5x5 progresso co
Pense a Longo Termo
* 1-3 monthsé apenas o começo,se isso é o que voce quer em 12 semanas, imagine em 52!.
Mire alto no sobjetyivos, mas um progresso gradual. 1%de gordura ao mes, pode ser 12% de gordura a menos no ano!
0
1/5/2010 1/12/2010
Pagina 24
CentralFitness 5x5 progresso co
Pagina 25
CentralFitness 5x5 progresso co
* Coloque o peso total levantado ( kg ou lbs) do primeiro dia que começou, depois coloque o peso da sexta feira. Basta digitar o peso máximo que voce levantou na semana.
2.00%
4.00%
6.00%
8.00%
10.00%
12.00%
14.00%
16.00%
CentralFitness 5x5 Progresso
Peso
Agachamento
Deadlift
Supino
Desenvolvimento
% gordura
Pagina 26
CentralFitness 5x5 progresso co
* 1-3 monthsé apenas o começo,se isso é o que voce quer em 12 semanas, imagine em 52!.
Mire alto no sobjetyivos, mas um progresso gradual. 1%de gordura ao mes, pode ser 12% de gordura a menos no ano!
0.00%
1/19/2010 1/26/2010 2/2/2010 2/9/2010 2/16/2010 2/23/2010 3/2/2010 3/9/2010 3/16/2010 3/23/2010
Data
Pagina 27