Start:

This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page,
then go to the Program sheet to get started.

Step 1:

Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in
kilograms or 2 if you're working in pounds.

Units

Step 2:

(1 = kg, 2 = lb)

Enter your starting date, body weight, and body fat percentage. If you dont have a way
to measure body fat, it's OK to start the program without it, but you should get yourself a
body fat caliper.

Date
Weight
BF %

Step 3:

13-Jul-2011
78.1
15.0%

If you are a new lifter, you're finished. Go to the Program worksheet and begin your
training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight
column below, and the number of reps for which you lifted those weights in the Reps
column.

Squat
Bench
Press
Row
Deadlift

Weight
70
60
37.5
45
80

Reps
1
1
3
5
1

5RM
62
53
35
45
71

Starting Weight
30
27.5
20
30
40

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

llow the instructions on this page,

ou're working in

dont have a way

uld get yourself a

d begin your

one in the Weight

ts in the Reps

Kilograms

Exercise
Squat
Bench Press
Overhead Press
Barbell Row
Deadlift

Sets
3
3
3
3
1

Week 1
Week 2
Week 3
Reps 13-Jul 15-Jul 17-Jul 20-Jul 22-Jul 24-Jul 27-Jul 29-Jul
5
30
32.5
35
37.5
40
42.5
45
47.5
5
27.5
30
32.5
35
5
20
22.5
25
27.5
5
30
32.5
35
37.5
5
40
45
50
55

Body Weight
78.1
Body Fat 15.0%

77.8

=
Week 3

Week 4
31-Jul

50
37.5

3-Aug

52.5

5-Aug

55
40

30
40

Week 5
7-Aug

57.5

60
42.5

62.5

78.5

Week 6
65
45

35
45

65

DID POWER CLEANS

Week 7

10-Aug 12-Aug 14-Aug 17-Aug 19-Aug 21-Aug 24-Aug 26-Aug 28-Aug

32.5
42.5

60

CLEARED

67.5
37.5

47.5
70

70
47.5

72.5
40

50
70

75
50

77.5
40

52.5
75

80
52.5
52.5

80

79.5

bench press 60
o press 42.5
barbell row 55
deads 105

POWER CLEANS
Week 8
31-Aug

82.5

2-Sep

85
55

42.5

Week 9
4-Sep

87.5

90
57.5

42.5
55

85

7-Sep

9-Sep

90

82.3

92.5
60

45
55

90

Week 10
92.5

92.5
62.5

45
55

95

Week 11

Week 12

11-Sep 14-Sep 16-Sep 18-Sep 21-Sep 23-Sep 25-Sep 28-Sep

92.5
45

55
100

95
60

97.5
45

55
105

100
62.5

102.5
47.5

57.5
110

115

Week 12
30-Sep

105
65

2-Oct

107.5
50

60
120

Instructions:

Simply enter the number of weeks you've completed on the program in the field
below. This worksheet will pull your lifts from the Program sheet and chart
your results.

13-Jul-2011
17-Jul-2011
24-Jul-2011
31-Jul-2011
7-Aug-2011
14-Aug-2011
21-Aug-2011
28-Aug-2011
4-Sep-2011
11-Sep-2011
18-Sep-2011
25-Sep-2011
2-Oct-2011

Weeks

12

Squat
30
35
42.5
50
57.5
65
72.5
80
87.5
92.5
92.5
100
107.5

Bench
27.5
30
32.5
37.5
40
45
47.5
52.5
55
60
62.5
62.5
65

Press
20
20
25
27.5
32.5
35
40
40
42.5
45
45
45
50

Row
30
32.5
35
40
42.5
47.5
50
52.5
55
55
55
57.5
60

Deadlift
40
40
50
55
65
70
75
80
90
95
105
110
120

Weight
78.1
78.0
77.8
78.2
78.5
79.0
79.5
80.9
82.3

BF %
15.0%

StrongLifts 5x5 Progress

120

100

Weight

80

60

40

20

0
7/13/2011

7/20/2011

7/27/2011

8/3/2011

8/10/2011

8/17/2011

8/24/2011

Date

8/31/2011

9/7/2011

7/13/2011

7/20/2011

7/27/2011

8/3/2011

8/10/2011

8/17/2011

8/24/2011

8/31/2011

9/7/2011

Date

Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks.
Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind.

13-Jul-2011
17-Jul-2011
24-Jul-2011
31-Jul-2011
7-Aug-2011
14-Aug-2011
21-Aug-2011
28-Aug-2011
4-Sep-2011
11-Sep-2011
18-Sep-2011
25-Sep-2011
2-Oct-2011

Squat
30
35
42.5
50
57.5
65
72.5
80
87.5
92.5
100
107.5

Bench
27.5
30
32.5
37.5
40
45
47.5
52.5
55
60
62.5
65

Press
20
25
27.5
32.5
35
40
42.5
45
50

Row
30
32.5
35
40
42.5
47.5
50
52.5
55
57.5
60

Deadlift
40
50
55
65
70
75
80
90
95
105
110
120

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

Weight
78.1
78.0
77.8
78.2
78.5
79.0
79.5
80.9
82.3
#N/A

BF %
15.0%
#N/A
#N/A
#N/A

140
Series1

120

Series2
Series3
Series4

100

Series5

80

60

40

20

0
9/7/2011

9/14/2011

9/21/2011

9/28/2011

Body Fat %

Series6
Series1
Series1

9/7/2011

9/14/2011

9/21/2011

ks, imagine what you'd achieve in 24 weeks.

is a marathon, not a sprint keep that in mind.

9/28/2011