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

Step 2:

(1 = kg, 2 = lb)

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 %

Step 3:

1-Jan-2014
170.0
10.0%

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
95

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

llow the instructions on this page,

ou're working in

dont have a way

uld get yourself a

d begin your

one in the Weight

ts in the Reps

Pounds

Exercise
Squat
Bench Press
Overhead Press
Barbell Row
Deadlift

Sets
5
5
5
5
1

Week 1
Week 2
Week 3
Reps 1-Jan
3-Jan
5-Jan
8-Jan 10-Jan 12-Jan 15-Jan 17-Jan
5
45
50
55
60
65
70
75
80
5
45
50
55
60
5
45
50
55
60
5
65
70
75
80
5
95
105
115
125

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

Week 4
19-Jan

85
65

22-Jan

90

24-Jan

Week 5
26-Jan

95
70

65
85

29-Jan

100

105
75

70
90

135

31-Jan

110

115
80

75
95

145

Week 6
2-Feb

120

7-Feb

125
85

80
100

155

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.

5-Feb

Week 7
9-Feb

130

14-Feb

16-Feb

135
90

140

145
95

85
105

165

12-Feb

90
110

175

115
185

Week 8

Week 9

19-Feb

21-Feb

23-Feb

26-Feb

28-Feb

150

155
100

160

165
105

170

95

100
120

195

175
110

105
125

205

Week 10
2-Mar

5-Mar

180

Week 11
9-Mar

185
115

110
130

215

7-Mar

190

14-Mar

16-Mar

19-Mar

195
120

200

205
125

210

115
135

225

Week 12

12-Mar

120
140

235

125
145

245

255

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
21-Mar

23-Mar

215
130

220
130

150

t stop here!

ing things for no reason.

nd 12 and paste them to the

ill empty.

265

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.

1-Jan-2014
5-Jan-2014
12-Jan-2014
19-Jan-2014
26-Jan-2014
2-Feb-2014
9-Feb-2014
16-Feb-2014
23-Feb-2014
2-Mar-2014
9-Mar-2014
16-Mar-2014
23-Mar-2014

Weeks

12

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
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
95
95
115
125
145
155
175
185
205
215
235
245
265

Weight
170.0

BF %
10.0%

StrongLifts 5x5 Progress

250

200

Weight

150

100

50

0
1/1/2014

1/8/2014

1/15/2014

1/22/2014

1/29/2014

2/5/2014

2/12/2014

Date

2/19/2014

2/26/2014

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-Jan-2014
5-Jan-2014
12-Jan-2014
19-Jan-2014
26-Jan-2014
2-Feb-2014
9-Feb-2014
16-Feb-2014
23-Feb-2014
2-Mar-2014
9-Mar-2014
16-Mar-2014
23-Mar-2014

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
95
115
125
145
155
175
185
205
215
235
245
265

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

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

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

300

250

Series1
200

100

Body Fat %

150

Series2
Series3
Series4
Series5
Series6
Series1

Series1

50

0
2/26/2014

3/5/2014

3/12/2014

3/19/2014

ks, imagine what you'd achieve in 24 weeks.

is a marathon, not a sprint keep that in mind.