How To Use This Spreadsheet

StrongLifts 5x5 for Beginners

* This sheet is for people who never lifted weights before or haven't lifted for a long time
* I've prefilled the Starting – you only need to go to the gym, lift the weights and repeat. Done.

StrongLifts 5x5 for Experienced Lifters

* This sheet is for people who are already lifting and who want to start StrongLifts 5x5
* Enter your current max weight and the sheet will tell you how heavy you should start StrongLifts 5x5
* Your current max must be weighs you've actually lifted and lifted recently. Don't enter estimates or maxes from a year ago.
* If the starting weights seem too light, look where you'll be in 12 weeks – STRONGER if you take your time and let the weight build up.
* The temptation is to start heavier. But you risk getting sore legs, missing reps, having to skip workouts, and plateauing in the first weeks.
* So don't rush things like the hare by trying to hit Prs in month one already. Be the turtle: slow but steady towards new personal records.

Progress Charts
* Enter the total weight you lifted the first day you started, then enter your strength stats every Friday. Just enter the maximal weight you lifted that week.
* Don't leave empty rows in between or the graphs won't work

For more info on how this program works, go to http://stronglifts.com/5x5/

Don't make any excuses

-Mehdi

P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets.
You can download the apps for free for your iPhone or Android device by going here:

https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en

STRONGLIFTS © 2007 and beyond. All Rights Reserved.

http://stronglifts.com
StrongLifts 5x5 for Beginners – POUND VERSION

Start date 14/03/2016 dd/mm/yy

Body-weight 180 lb
Body fat 15.00%

Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10 Week11 Week12
mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr
14/03/2016 16/03/2016 18/03/2016 21/03/2016 23/03/2016 25/03/2016 28/03/2016 30/03/2016 01/04/2016 04/04/2016 06/04/2016 08/04/2016 11/04/2016 13/04/2016 15/04/2016 18/04/2016 20/04/2016 22/04/2016 25/04/2016 27/04/2016 29/04/2016 02/05/2016 04/05/2016 06/05/2016 09/05/2016 11/05/2016 13/05/2016 16/05/2016 18/05/2016 20/05/2016 23/05/2016 25/05/2016 27/05/2016 30/05/2016 01/06/2016 03/06/2016

Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat
5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

45 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220

Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press
5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

45 45 50 50 55 55 60 60 65 65 70 70 75 75 80 80 85 85 90 90 95 95 100 100 105 105 110 110 115 115 120 120 125 125 130 130

Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift
5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 3xF 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5

65 95 70 105 75 115 80 125 85 135 90 145 95 155 100 165 105 175 110 185 115 195 120 205 125 215 130 225 135 230 140 235 145 240 150 245

Body-weight 180 Body-weight 180 Body-weight 180 Body-weight 180 Body-weight 180 Body-weight 180 Body-weight 180
Body fat 15.00% Body fat 15.00% Body fat 15.00% Body Fat 15.00% Body Fat 15.00% Body Fat 15.00% Body Fat 15.00%

Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 45lb
* If your gym doesn't have 2.5lb plates, get your own pair and take it to the gym.
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on
* Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/

STRONGLIFTS © 2007 and beyond. All Rights Reserved.

http://stronglifts.com
StrongLifts 5x5 for Experienced Lifters – POUND VERSION

Current Max Reps Est 5RM

Squat 145 5 145 Start date 28/11/19 dd/mm/yy
Bench 90 5 90 Body-weight 190 lb
Oh Press 75 5 75 Body fat 15.00%
Deadlift 145 5 145
Barbell Row 85 15 120

Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10 Week11 Week12
mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr mo we fr
28/11/19 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat
5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245

Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press
5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

45 35 50 40 55 45 60 50 65 55 70 60 75 65 80 70 85 75 90 80 95 85 100 90 105 95 110 100 115 105 120 110 125 115 130 120

Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift
5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5

60 70 65 80 70 90 75 100 80 110 85 120 90 130 95 140 100 150 105 160 110 165 115 170 120 175 125 180 130 185 135 190 140 195 145 200

Body-weight 190 Body-weight 190 Body-weight 190 Body-weight 190 Body-weight 190 Body-weight 190 Body-weight 190
Body fat 15.00% Body fat 15.00% Body fat 15.00% Body Fat 15.00% Body Fat 15.00% Body Fat 15.00% Body Fat 15.00%

Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 45lb
* If your gym doesn't have 2.5lb plates, get your own pair and take it to the gym.
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on
* Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/

STRONGLIFTS © 2007 and beyond. All Rights Reserved.

http://stronglifts.com
StrongLifts 5x5 Progress Charts

Note
* Enter the total weight you lifted the first day you started, then enter your strength stats every Friday. Just enter the maximal weight you lifted that week.
* Don't leave empty rows in between or the graphs won't work

Date Body-weight Body fat Squat Bench Row Oh Press Deadlift

lb % 5x5 5x5 5x5 5x5 1x5

03/28/16 180 15.00% 135 65 55 45 0

04/01/16 175 15.00% 60 50 70 55 120
04/08/16 175 14.50% 75 55 75 60 130
04/15/16 175 14.50% 90 65 80 70 140
04/22/16 175 14.20% 105 70 85 75 150
04/29/16 175 14.20% 120 80 90 85 160
05/06/16 175 13.70% 135 85 95 90 170
05/13/16 175 13.70% 150 95 100 100 180
05/20/16 175 13.30% 165 100 105 105 190
05/27/16 175 13.30% 180 110 110 115 200
06/03/16 175 12.50% 195 115 115 120 210
06/10/16 175 12.50% 210 125 120 130 220
06/17/16 175 12.00% 220 130 125 135 230
Free StrongLifts 5x5 Apps For iPhone and Android

My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone and Android devices

These apps will serve as your “virtual coach”, as if I was there training with you, helping you getting stronger and building muscle as quickly as possible.

Here's just some of the features of the StrongLfits 5x5 apps for iPhone and Android:

* Track how many reps and sets you did with a simple tap so you never forget it again
* Timer shows how long you've rested, and how long you should to get your next set
* Automatically increase weight by 2.5kg/5lb each workout (customize in settings)
* Auto-alternate workouts A/B so you know which exercise to do each workout
* Automatically repeat the weight if you fail to get five reps on every set
* Automatically deload if you fail three sets in a row on an exercise
* And a lot more like kg/lb version, notes, calendar, history, etc

The best part: the StrongLifts 5x5 app has a simple, easy and clean user interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.

The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieved a high 4.5 star rating with thousands of people worldwide recommending this app.

Apple even featured our app in their commercial “Strength” which aired during the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.

Download the apps for free here:

https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en

No excuses

-Mehdi

STRONGLIFTS © 2007 and beyond. All Rights Reserved.

http://stronglifts.com