You are on page 1of 4

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.

5 5 7.5 27 7.5 7.5 25 7.5 7.5 7.5 20 7.5 5 7.5 10 7.5 7.5 7.5 7.5 21 7.5 7.5 5 7.5 7.5 7.5 16 5 7.5 10 10 10 10 10 10 10 10 10 .5 26 7.5 5 2 5 5 3 5 5 4 5 5 5 5 5 6 5 5 7 5 5 8 5 5 9 5 5 10 5 5 11 5 5 12 5 7.5 10 7.5 7.5 7.5 7.5 7.5 7.5 7.5 10 10 10 Set 5 5 5 5 5 5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 19 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 7.5 13 5 5 14 5 7.5 10 7.5 15 7.5 7.5 7.5 18 7.5 7.5 17 7.5 7.5 7.5 29 Warm up then new single rep max 04/09/01 10 Set 4 5 5 5 5 5 5 5 5 7.5 7.5 7.5 10 28 7.Enter Start Date: 01/01/01 Finish Date: Enter Your 1RM in the Bench Press Workout Set 1 Set 2 Set 3 1 2.5 22 7.5 7.5 23 7.5 7.5 7.5 7.5 7.5 24 7.5 10 10 10 10 10 10 5 5 7.

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

5 297.5 405 425 405 235 255 277.5 5 192.5 382.5 320 340 320 340 362.5 277.5 297.5 212.5 22 297.5 212.5 297.5 297.5 25 320 340 362.5 297.5 340 362.5 320 18 297.5 14 255 277.5 235 255 235 255 277.5 27 362.5 320 340 21 320 340 362.5 297.5 212.5 255 277.5 235 4 170 192.5 212.5 320 297.5 235 255 7 192.5 297.5 235 255 9 235 255 277.5 382.5 362.5 12 255 277.5 297.5 425 .5 320 20 297.5 405 382.5 26 340 362.5 235 255 11 235 255 277.5 382.5 320 340 23 320 340 362.5 362.5 3 192.Enter Start Date: 01/01/01 Finish Date: Enter Your 1RM in the DL Workout Set 1 Set 2 Set 3 Set 4 1 150 170 192.5 340 362.5 24 340 362.5 405 382.5 382.5 320 16 255 277.5 13 235 255 277.5 382.5 29 Warm up then new single rep max 04/09/01 425 Set 5 212.5 405 28 340 362.5 235 6 212.5 320 340 19 277.5 17 277.5 320 340 320 340 362.5 235 8 212.5 277.5 297.5 382.5 255 277.5 15 277.5 382.5 382.5 10 212.5 320 297.5 212.5 2 170 192.5 297.5 405 425 405 425 447.