BILL STARR 5x5

A Base Version for Novice to Intermediate Lifters

Linear Pre-Periodization

Introduction:
This program is a template designed to match the program description linked above.
It is not intended as a stand-alone, this is all just some raw estimation that would give a general trainee
with a few years of experience a look at how the weights might be arranged. In reality he will
be estimating and resestimating as he runs through the program to peak everything at the right time.
Obviously, given that this is all very general, someone who does this program even once will be able to set
themseleves up much better in the future using even very limited experience, their brain, and a pencil rather
than hoping all the assumptions I made here actually work for them. Hopefully that's clear.

I will also note that this is not a 6 week program, you continue making increases for as long as you are
able to. If you read the Program Description, you already know that. I only included 6 weeks to make this simple
and compact. It's meant to sketch out the program and clarify the progression and is not meant
as a substitute for 5 minutes of reading. If you are investing yourself in this program over a series of weeks and
care about your progress, it likely makes sense to read the damn description and make sure you have it right.

Instructions:
Only change yellow cells. Do not alter the Tonnage Calc worksheet.

Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max.
These estimats are more accurate with lower rep tests and lifters who train using lower reps
i.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy.

Set Interval is the percent change between sets based on the top set of the day for a given exercise.
The lower this value the less space between sets (i.e. higher workload and more density) the greater
the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on

Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for worklo
i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light sets
towards the total since the impact from very light work is not going to be significant (this is common in practice)

Obviously most people will need to round the weights. If you want to train by percents and be more precise with weight
selection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensive
microchain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently sma
Microloading and Fractional Plates

Inputs:
Test Weight Reps Achieved (<12) 1RM 5RM
Squat 245 5 276 245
Bench 145 5 163 145
Row 160 5 180 160
Dead 225 5 253 225
Incline 145 5 163 145
Clean to Press 115 5 129 115

Set Interval 12.5% Generally 10-15%

Tonnage Cutoff 60% Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4
Monday Squat 5 114 116 119 123
5 142 146 149 153
5 170 175 179 184
5 199 204 209 214
5 227 233 239 245
Bench 5 67 69 71 73
5 84 86 88 91
5 101 103 106 109
5 118 121 124 127
5 134 138 141 145
Row 5 74 76 78 80
5 93 95 98 100
5 111 114 117 120
5 130 133 137 140
5 148 152 156 160
Clean to Press 5 53 55 56 58
5 67 68 70 72
5 80 82 84 86
5 93 96 98 101
5 107 109 112 115
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps

Wednesday Squat 5 114 116 119 123

5 142 146 149 153
5 170 175 179 184
5 170 175 179 184
Incline Bench 5 84 86 88 91
5 101 103 106 109
5 118 121 124 127
5 134 138 141 145
Deadlift 5 130 134 137 141
5 156 160 165 169
5 182 187 192 197
5 209 214 219 225
Clean to Press 5 67 68 70 72
 5 80 82 84 86
5 93 96 98 101
5 107 109 112 115
Assistance:
3 Sets of Situps

Friday Squat 5 114 116 119 123

5 142 146 149 153
5 170 175 179 184
5 199 204 209 214
3 233 239 245 251
8 170 175 179 184
Bench 5 67 69 71 73
5 84 86 88 91
5 101 103 106 109
5 118 121 124 127
3 138 141 145 149
8 101 103 106 109
Row 5 74 76 78 80
5 93 95 98 100
5 111 114 117 120
5 130 133 137 140
3 152 156 160 164
8 111 114 117 120
Clean to Press 5 53 55 56 58
5 67 68 70 72
5 80 82 84 86
5 93 96 98 101
3 109 112 115 118
8 80 82 84 86
Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps
diate Lifters

ke this simple

k for high performance on top sets)

Basically a proxy for workload.

unt light sets

precise with weight

innovative/inexpensive
small lift is inherently smaller.
Wk 5 Wk 6 Wk 7 Wk 8 Wk 9 Wk 10
126 129 132 135 139 142
157 161 165 169 173 178
188 193 198 203 208 213
220 225 231 237 243 249
251 257 264 270 277 284
74 76 78 80 82 84
93 95 98 100 103 105
111 114 117 120 123 126
130 133 137 140 144 147
149 152 156 160 164 168
82 84 86 88 91 93
103 105 108 110 113 116
123 126 129 132 136 139
144 147 151 155 158 162
164 168 172 177 181 186
59 60 62 63 65 67
74 76 77 79 81 83
88 91 93 95 98 100
103 106 108 111 114 117
118 121 124 127 130 133

126 129 132 135 139 142

157 161 165 169 173 178
188 193 198 203 208 213
188 193 198 203 208 213
93 95 98 100 103 105
111 114 117 120 123 126
130 133 137 140 144 147
149 152 156 160 164 168
144 148 151 155 159 163
173 177 182 186 191 196
202 207 212 217 223 228
231 236 242 248 255 261
74 76 77 79 81 83
 88 91 93 95 98 100
103 106 108 111 114 117
118 121 124 127 130 133

126 129 132 135 139 142

157 161 165 169 173 178
188 193 198 203 208 213
220 225 231 237 243 249
257 264 270 277 284 291
188 193 198 203 208 213
74 76 78 80 82 84
93 95 98 100 103 105
111 114 117 120 123 126
130 133 137 140 144 147
152 156 160 164 168 172
111 114 117 120 123 126
82 84 86 88 91 93
103 105 108 110 113 116
123 126 129 132 136 139
144 147 151 155 158 162
168 172 177 181 186 190
123 126 129 132 136 139
59 60 62 63 65 67
74 76 77 79 81 83
88 91 93 95 98 100
103 106 108 111 114 117
121 124 127 130 133 137
88 91 93 95 98 100