University of Washington 5x5 Workout Schedule

This spreadsheet will build a 14 week workout cycle for you based
upon a University of Washington strength routine utilizing a 5
sets of 5 repetitions strategy. At the end of the cycle you should
realize approximately a 10% increase in your single rep max.
The original plan called for 3 workouts a week, this one uses 2.
Don't overdue it on assistance work while following this cycle and
be sure to do a couple warm-up sets in addition to the actual work
sets.

Enter your current SRM and the Starting date of the cycle
in the appropriate locations and the spreadsheet will give
you the workout schedule for the cycle.
 Enter Start Date: 01/01/01 Finish Date: 04/09/01

Enter Your 1RM in the Bench Press 68

68
Workout Set 1 Set 2 Set 3 Set 4 Set 5
1 25 27.5 30 35 37.5
2 27.5 30 35 37.5 40
3 30 35 37.5 40 45
4 27.5 30 35 37.5 40
5 30 35 37.5 40 45
6 35 37.5 40 45 47.5
7 30 35 37.5 40 45
8 35 37.5 40 45 47.5
9 37.5 40 45 47.5 50
10 35 37.5 40 45 47.5
11 37.5 40 45 47.5 50
12 40 45 47.5 50 55
13 37.5 40 45 47.5 50
14 40 45 47.5 50 55
15 45 47.5 50 55 57.5
16 40 45 47.5 50 55
17 45 47.5 50 55 57.5
18 47.5 50 55 57.5 60
19 45 47.5 50 55 57.5
20 47.5 50 55 57.5 60
21 50 55 57.5 60 65
22 47.5 50 55 57.5 60
23 50 55 57.5 60 65
24 55 57.5 60 65 67.5
25 50 55 57.5 60 65
26 55 57.5 60 65 67.5
27 57.5 60 65 67.5 72.5
28 55 57.5 60 65 67.5
29 Warm up then new single rep max
 Enter Start Date: 01/01/01 Finish Date: 04/09/01

Enter Your 1RM in the Squat 400

Workout Set 1 Set 2 Set 3 Set 4 Set 5

1 140 160 180 200 220
2 160 180 200 220 240
3 180 200 220 240 260
4 160 180 200 220 240
5 180 200 220 240 260
6 200 220 240 260 280
7 180 200 220 240 260
8 200 220 240 260 280
9 220 240 260 280 300
10 200 220 240 260 280
11 220 240 260 280 300
12 240 260 280 300 320
13 220 240 260 280 300
14 240 260 280 300 320
15 260 280 300 320 340
16 240 260 280 300 320
17 260 280 300 320 340
18 280 300 320 340 360
19 260 280 300 320 340
20 280 300 320 340 360
21 300 320 340 360 380
22 280 300 320 340 360
23 300 320 340 360 380
24 320 340 360 380 400
25 300 320 340 360 380
26 320 340 360 380 400
27 340 360 380 400 420
28 320 340 360 380 400
29 Warm up then new single rep max
 Enter Start Date: 01/01/01 Finish Date: 04/09/01

Enter Your 1RM in the DL 425

Workout Set 1 Set 2 Set 3 Set 4 Set 5

1 150 170 192.5 212.5 235
2 170 192.5 212.5 235 255
3 192.5 212.5 235 255 277.5
4 170 192.5 212.5 235 255
5 192.5 212.5 235 255 277.5
6 212.5 235 255 277.5 297.5
7 192.5 212.5 235 255 277.5
8 212.5 235 255 277.5 297.5
9 235 255 277.5 297.5 320
10 212.5 235 255 277.5 297.5
11 235 255 277.5 297.5 320
12 255 277.5 297.5 320 340
13 235 255 277.5 297.5 320
14 255 277.5 297.5 320 340
15 277.5 297.5 320 340 362.5
16 255 277.5 297.5 320 340
17 277.5 297.5 320 340 362.5
18 297.5 320 340 362.5 382.5
19 277.5 297.5 320 340 362.5
20 297.5 320 340 362.5 382.5
21 320 340 362.5 382.5 405
22 297.5 320 340 362.5 382.5
23 320 340 362.5 382.5 405
24 340 362.5 382.5 405 425
25 320 340 362.5 382.5 405
26 340 362.5 382.5 405 425
27 362.5 382.5 405 425 447.5
28 340 362.5 382.5 405 425
29 Warm up then new single rep max