Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Ma
previous rep maxes. The “Reps,” column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The “% to Re
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight,” field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S

Madcow's Bill Starr 5x5 Official Website

Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5

Current Max Reps (<12)
Squat 185 5
Bench Press 155 10
Row 205 5
Incline Press 135 5
Deadlift 455 1

Monday Reps Week 1 Week 2 Week 3

Heavy Squat 5 85 90 95
5 105 110 115
5 125 135 140
5 145 155 165
5 170 180 190

Bench Press 5 85 90 90
5 110 110 115
5 130 135 135
5 150 155 160
5 175 180 185

Row 5 95 95 100
(or Power Clean) 5 115 120 125
5 140 145 150
5 165 170 175
5 190 195 200
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 85 90 95
5 105 110 115
5 125 135 140
 5 125 135 140

Incline Press 5 75 80 85
(or Military Press) 5 90 95 100
5 110 110 115
5 125 130 135

Deadlift 5 235 240 245

(or High Pulls) 5 280 285 295
5 330 335 345
5 375 385 395
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 90 95 100
5 110 115 125
5 135 140 150
5 155 165 175
3 180 190 200
8 135 143 150

Bench Press 5 90 90 95
5 110 115 115
5 135 135 140
5 155 160 165
3 180 185 190
8 135 139 143

Row 5 95 100 100

(or Power Clean) 5 120 125 125
5 145 150 150
5 170 175 180
3 195 200 205
8 146 150 154
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
arr's 5x5
ear Version

r. This was designed as a supplement to the 5x5 Program and is not

low. The first column, “Current Max,” is where you will enter your your
how many reps your previous maxes were tested at. The “Lb Increase,”
each lift per week. The “% to Reset,” column is how far back you'd like
to adjust the % so old maxes are revisited in Week 4. The “Smallest
added to the barbell. If you don't have microweights, get them here.
ght/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

inal Bill Starr Power Routine
5x5 Question Forum

1RM 5RM Lb Increase % to Reset

208 185 10 7.00%
207 185 5 6.00%
231 205 5 7.00%
152 135 5 9.00%
455 405 10 7.00%

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

100 105 110 115 120 125 130
125 130 135 140 150 155 160
150 155 165 170 180 185 195
175 180 190 200 210 220 225
200 210 220 230 240 250 260

95 95 100 100 105 105 110

115 120 125 125 130 135 135
140 145 150 150 155 160 165
165 170 175 180 180 185 190
190 195 200 205 210 215 220

100 105 105 110 110 115 115

125 130 135 135 140 140 145
150 155 160 165 165 170 175
180 180 185 190 195 200 205
205 210 215 220 225 230 235

100 105 110 115 120 125 130

125 130 135 140 150 155 160
150 155 165 170 180 185 195
150 155 165 170 180 185 195

85 90 90 95 100 100 105

105 105 110 115 120 120 125
120 125 130 135 140 145 145
140 145 150 155 160 165 170

255 260 265 270 280 285 290

300 310 315 325 330 340 345
355 365 370 380 390 400 405
405 415 425 435 445 455 465

105 110 115 120 125 130 135

130 135 140 150 155 160 170
155 165 170 180 185 195 200
180 190 200 210 220 225 235
210 220 230 240 250 260 270
158 165 173 180 188 195 203

95 100 100 105 105 110 110

120 125 125 130 135 135 140
145 150 150 155 160 165 165
170 175 180 180 185 190 195
195 200 205 210 215 220 225
146 150 154 158 161 165 169

105 105 110 110 115 115 120

130 135 135 140 140 145 150
155 160 165 165 170 175 180
180 185 190 195 200 205 210
210 215 220 225 230 235 240
158 161 165 169 173 176 180
 Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Ma
previous rep maxes. The “Reps,” column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The “% to Re
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight,” field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S

Madcow's Bill Starr 5x5 Official Website

Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5

Current Max Reps (<12)
Squat 265 1
Bench Press 200 5
Row 160 8
Incline Press 135 8
Deadlift 285 5

Monday Reps Week 1 Week 2 Week 3

Heavy Squat 5 110 115 120
5 135 140 150
5 165 170 180
5 190 200 210
5 220 230 240

Bench Press 5 95 95 100

5 115 120 125
5 140 145 150
5 165 170 175
5 190 195 200

Row 5 80 85 85
(or Power Clean) 5 100 105 110
5 120 125 130
5 145 145 150
5 165 170 175
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 110 115 120
5 135 140 150
5 165 170 180
 5 165 170 180

Incline Press 5 85 85 90
(or Military Press) 5 100 105 105
5 115 120 125
5 135 140 145

Deadlift 5 165 170 175

(or High Pulls) 5 195 205 210
5 230 240 250
5 265 275 285
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 115 120 125
5 140 150 155
5 170 180 185
5 200 210 220
3 230 240 250
8 173 180 188

Bench Press 5 95 100 100

5 120 125 125
5 145 150 150
5 170 175 180
3 195 200 205
8 146 150 154

Row 5 85 85 90
(or Power Clean) 5 105 110 110
5 125 130 135
5 145 150 155
3 170 175 180
8 128 131 135
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
arr's 5x5
ear Version

r. This was designed as a supplement to the 5x5 Program and is not

low. The first column, “Current Max,” is where you will enter your your
how many reps your previous maxes were tested at. The “Lb Increase,”
each lift per week. The “% to Reset,” column is how far back you'd like
to adjust the % so old maxes are revisited in Week 4. The “Smallest
added to the barbell. If you don't have microweights, get them here.
ght/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

inal Bill Starr Power Routine
5x5 Question Forum

1RM 5RM Lb Increase % to Reset

265 235 10 7.00%
225 200 5 6.00%
199 175 5 7.00%
168 150 5 9.00%
321 285 10 7.00%

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

125 130 135 140 145 150 155
155 160 170 175 180 185 195
185 195 200 210 215 225 230
220 225 235 245 255 260 270
250 260 270 280 290 300 310

100 105 105 110 110 115 115

125 130 135 135 140 140 145
150 155 160 165 165 170 175
180 180 185 190 195 200 205
205 210 215 220 225 230 235

90 90 95 95 100 100 105

110 115 115 120 125 125 130
135 135 140 145 150 150 155
155 160 165 170 175 180 180
180 185 190 195 200 205 210

125 130 135 140 145 150 155

155 160 170 175 180 185 195
185 195 200 210 215 225 230
185 195 200 210 215 225 230

90 95 100 100 105 110 110

110 115 120 120 125 130 135
130 135 140 145 145 150 155
150 155 160 165 170 175 180

185 190 195 200 210 215 220

220 225 235 240 250 255 265
255 265 275 285 290 300 310
295 305 315 325 335 345 355

130 135 140 145 150 155 160

160 170 175 180 185 195 200
195 200 210 215 225 230 240
225 235 245 255 260 270 280
260 270 280 290 300 310 320
195 203 210 218 225 233 240

105 105 110 110 115 115 120

130 135 135 140 140 145 150
155 160 165 165 170 175 180
180 185 190 195 200 205 210
210 215 220 225 230 235 240
158 161 165 169 173 176 180

90 95 95 100 100 105 105

115 115 120 125 125 130 135
135 140 145 150 150 155 160
160 165 170 175 180 180 185
185 190 195 200 205 210 215
139 143 146 150 154 158 161
 Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Ma
previous rep maxes. The “Reps,” column is where you enter how many reps your previous max
column is the amount that you would like to increase each lift per week (usually 2.5%). If you a
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If yo
here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your forme
so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/M
DAMMIT! ~ Bango/Jgood

Madcow's Bill Starr 5x5 Official Website

Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5

Percent To Reset 7.50% 5-15% under your cur

Current Max Reps (<12) 1RM

Squat 130 1 130
Bench Press 120 1 120
Row 130 1 130
Incline Press 100 1 100
Deadlift 200 1 200

Monday Reps Week 1 Week 2 Week 3 Week 4

Heavy Squat 5 50 50 55 55
5 65 65 65 70
5 75 80 80 85
5 90 95 95 100
5 105 108 111 114

Bench Press 5 45 45 45 50
5 55 60 60 60
5 70 70 70 75
5 80 85 85 85
5 95 97 99 101

Row 5 50 50 55 55
(or Power Clean) 5 65 65 65 70
5 75 80 80 85
5 90 95 95 100
5 105 108 111 114
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 50 50 55 55
 5 65 65 65 70
5 75 80 80 85
5 75 80 80 85

Incline Press 5 50 50 55 55
(or Military Press) 5 60 65 65 65
5 70 75 75 80
5 85 87 89 91

Deadlift 5 100 105 105 110

(or High Pulls) 5 120 125 125 130
5 145 145 150 155
5 165 169 173 177
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 50 55 55 55
5 65 65 70 70
5 80 80 85 85
5 95 95 100 100
3 108 111 114 117
8 81 83 86 88

Bench Press 5 45 45 50 50
5 60 60 60 65
5 70 70 75 75
5 85 85 85 90
3 97 99 101 104
8 73 74 76 78

Row 5 50 55 55 55
(or Power Clean) 5 65 65 70 70
5 80 80 85 85
5 95 95 100 100
3 108 111 114 117
8 81 83 86 88
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
s 5x5
n

designed as a supplement to the 5x5 Program and is not

t column, “Current Max,” is where you will enter your your
eps your previous maxes were tested at. The “% Increase,”
sually 2.5%). If you are unsure, leave this field alone. The
ed to the barbell. If you don't have microweights, get them
ore hitting your former maxes. It is customary to reset 7%
ation is Heavy/Light/Medium. Good luck and GET STRONG
/Jgood

5 Official Website
Power Routine
n Forum

5-15% under your current 5RM

5RM % Increase
115 2.5
105 2.5
115 2.5
90 2.5
180 2.5

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

55 60 60 60 60 65 65 65
70 75 75 75 80 80 85 85
85 90 90 90 95 95 100 100
100 105 105 110 110 115 115 120
117 120 123 126 129 132 135 138

50 50 55 55 55 55 60 60
65 65 65 70 70 70 75 75
75 80 80 80 85 85 90 90
90 90 95 95 100 100 105 110
104 107 110 113 116 119 122 125

55 60 60 60 60 65 65 65
70 75 75 75 80 80 85 85
85 90 90 90 95 95 100 100
100 105 105 110 110 115 115 120
117 120 123 126 129 132 135 138

55 60 60 60 60 65 65 65
70 75 75 75 80 80 85 85
85 90 90 90 95 95 100 100
85 90 90 90 95 95 100 100

55 55 60 60 60 65 65 65
65 70 70 70 75 75 80 80
80 80 85 85 85 90 90 95
93 95 97 99 101 104 107 110

110 115 120 120 125 125 130 135

135 135 140 145 150 150 155 160
155 160 165 170 175 180 185 190
181 186 191 196 201 206 211 216

60 60 60 60 65 65 65 70
75 75 75 80 80 85 85 85
90 90 90 95 95 100 100 105
105 105 110 110 115 115 120 120
120 123 126 129 132 135 138 141
90 92 95 97 99 101 104 106

50 55 55 55 55 60 60 60
65 65 70 70 70 75 75 80
80 80 80 85 85 90 90 95
90 95 95 100 100 105 110 110
107 110 113 116 119 122 125 128
80 83 85 87 89 92 94 96

60 60 60 60 65 65 65 70
75 75 75 80 80 85 85 85
90 90 90 95 95 100 100 105
105 105 110 110 115 115 120 120
120 123 126 129 132 135 138 141
90 92 95 97 99 101 104 106
 Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Ma
previous rep maxes. The “Reps,” column is where you enter how many reps your previous max
column is the amount (in lbs.) that you would like to increase each lift per week. The “% to Re
to begin before hitting your former maxes. It is customary to adjust the % so old maxes are
Weight,” field is the smallest weight increment that can be added to the barbell. If you don't
Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET S

Madcow's Bill Starr 5x5 Official Website

Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5

Current Max Reps (<12)
Squat 425 5
Bench Press 290 5
Row 255 5
Incline Press 225 5
Deadlift 475 5

Monday Reps Week 1 Week 2 Week 3

Heavy Squat 5 195 200 205
5 245 255 260
5 295 300 310
5 345 355 365
5 395 405 415

Bench Press 5 135 140 140

5 170 175 175
5 205 210 210
5 240 245 250
5 275 280 285

Row 5 115 120 120

(or Power Clean) 5 145 150 150
5 175 180 180
5 205 210 215
5 235 240 245
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 195 200 205
5 245 255 260
5 295 300 310
 5 295 300 310

Incline Press 5 125 130 135

(or Military Press) 5 150 155 160
5 180 180 185
5 205 210 215

Deadlift 5 275 280 285

(or High Pulls) 5 330 335 345
5 385 395 400
5 440 450 460
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 200 205 210
5 255 260 265
5 300 310 315
5 355 365 370
3 405 415 425
8 304 311 319

Bench Press 5 140 140 145

5 175 175 180
5 210 210 215
5 245 250 255
3 280 285 290
8 210 214 218

Row 5 120 120 125

(or Power Clean) 5 150 150 155
5 180 180 185
5 210 215 220
3 240 245 250
8 180 184 188
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
arr's 5x5
ear Version

r. This was designed as a supplement to the 5x5 Program and is not

low. The first column, “Current Max,” is where you will enter your your
how many reps your previous maxes were tested at. The “Lb Increase,”
each lift per week. The “% to Reset,” column is how far back you'd like
to adjust the % so old maxes are revisited in Week 4. The “Smallest
added to the barbell. If you don't have microweights, get them here.
ght/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

inal Bill Starr Power Routine
5x5 Question Forum

1RM 5RM Lb Increase % to Reset

478 425 10 7.00%
326 290 5 6.00%
287 255 5 7.00%
253 225 5 9.00%
534 475 10 7.00%

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

210 215 220 225 230 235 240
265 270 280 285 290 295 305
315 325 330 340 345 355 360
370 380 390 400 405 415 425
425 435 445 455 465 475 485

145 145 150 150 155 155 160

180 185 185 190 195 195 200
215 220 225 225 230 235 240
255 255 260 265 270 275 280
290 295 300 305 310 315 320

125 125 130 130 135 135 140

155 160 160 165 170 170 175
185 190 195 195 200 205 210
220 220 225 230 235 240 245
250 255 260 265 270 275 280

210 215 220 225 230 235 240

265 270 280 285 290 295 305
315 325 330 340 345 355 360
315 325 330 340 345 355 360

135 140 140 145 150 150 155

165 165 170 175 180 180 185
190 195 200 205 210 215 220
220 225 230 235 240 245 250

295 300 305 315 320 325 330

350 360 365 375 380 390 395
410 420 430 440 445 455 465
470 480 490 500 510 520 530

215 220 225 230 235 240 245

270 280 285 290 295 305 310
325 330 340 345 355 360 370
380 390 400 405 415 425 435
435 445 455 465 475 485 495
326 334 341 349 356 364 371

145 150 150 155 155 160 160

185 185 190 195 195 200 200
220 225 225 230 235 240 240
255 260 265 270 275 280 285
295 300 305 310 315 320 325
221 225 229 233 236 240 244

125 130 130 135 135 140 140

160 160 165 170 170 175 175
190 195 195 200 205 210 210
220 225 230 235 240 245 250
255 260 265 270 275 280 285
191 195 199 203 206 210 214