Start:

Step 1:
Units 2 Pounds
Step 2:
Date 14-Oct-2014
Weight 235.0
BF % 20.0%
Step 3:
Weight Reps 5RM Starting Weight
Squat 0 45
Bench 0 45
Press 0 45
Row 0 65
Deadlift 0 95
STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.
http://stronglifts.com/
to measure body fat, it's OK to start the program without it, but you should get yourself a
body fat caliper.
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.
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.
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.
(1 = kg, 2 = lb)
Enter your starting date, body weight, and body fat percentage. If you dont have a way
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.
Exercise Sets Reps 14-Oct 16-Oct 18-Oct 21-Oct 23-Oct 25-Oct 28-Oct 30-Oct
Squat 5 5 35 40 45 50 55 60 65 70
Bench Press 5 5 20 25 30 35
Overhead Press 5 5 20 25 30 35
Barbell Row 5 5 40 45 50 55
Deadlift 1 5 10 20 30 40
235.0
20.0%
STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.
http://stronglifts.com/
****Beginning weights are weight of plate added to bar
squat
Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sides) every two weeks.
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deload for that exercise only.
Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight in 5lb increments from there.
Body Weight
Body Fat
How to Use This Spreadsheet
Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long.
Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temptation to go too quickly. Think long-term.
Week 1 Week 2 Week 3
1-Nov 4-Nov 6-Nov 8-Nov 11-Nov 13-Nov 15-Nov 18-Nov 20-Nov 22-Nov 25-Nov 27-Nov 29-Nov
75 80 85 90 95 100 105 110 115 120 125 130 135
40 45 50 55 60 65 70
40 45 50 55 60 65
60 65 70 75 80 85 90
50 60 70 80 90 100
Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sides) every two weeks.
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deload for that exercise only.
Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight in 5lb increments from there.
How to Use This Spreadsheet
Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long.
Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temptation to go too quickly. Think long-term.
Week 7 Week 3 Week 4 Week 5 Week 6
2-Dec 4-Dec 6-Dec 9-Dec 11-Dec 13-Dec 16-Dec 18-Dec 20-Dec 23-Dec 25-Dec 27-Dec 30-Dec
140 145 150 155 160 165 170 175 180 185 190 195 200
75 80 85 90 95 100
70 75 80 85 90 95 100
95 100 105 110 115 120
110 120 130 140 150 160 170
Only then should you switch to Madcow.
To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the
right of Week 12. This works best if you do it while those cells are still empty.
Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason.
After two deloads on squats, switch from 5x5 to 3x5.
After another two deloads on squats, switch from 3x5 to 1x5.
StrongLifts 5x5 doesn't stop here!
Here's what to do after Week 12:
Week 8 Week 9 Week 10 Week 11 Week 12
1-Jan 3-Jan
205 210
105
105
125
180
Only then should you switch to Madcow.
To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the
right of Week 12. This works best if you do it while those cells are still empty.
Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason.
After two deloads on squats, switch from 5x5 to 3x5.
After another two deloads on squats, switch from 3x5 to 1x5.
StrongLifts 5x5 doesn't stop here!
Here's what to do after Week 12:
Week 12
Instructions: Simply enter the number of weeks you've completed on the program in the field
your results.
Weeks 12
Squat Bench Press Row Deadlift Weight BF %
14-Oct-2014 45 45 45 65 95 235.0 20.0%
18-Oct-2014 45 25 20 45 10
25-Oct-2014 60 30 30 50 30
1-Nov-2014 75 40 35 60 40
8-Nov-2014 90 45 45 65 60
15-Nov-2014 105 55 50 75 70
22-Nov-2014 120 60 60 80 90
29-Nov-2014 135 70 65 90 100
6-Dec-2014 150 75 75 95 120
13-Dec-2014 165 85 80 105 130
20-Dec-2014 180 90 90 110 150
27-Dec-2014 195 100 95 120 160
3-Jan-2015 210 105 105 125 180
below. This worksheet will pull your lifts from the Program sheet and chart
0
50
100
150
200
250
10/14/2014 10/21/2014 10/28/2014 11/4/2014 11/11/2014 11/18/2014 11/25/2014 12/2/2014 12/9/2014
W
e
i
g
h
t

Date
StrongLifts 5x5 Progress
Squat Bench Press Row Deadlift Weight BF % 14-Oct-2014 45 45 45 65 95 235.0 20.0% 18-Oct-2014 45 25 20 45 10 #N/A #N/A 25-Oct-2014 60 30 30 50 30 #N/A #N/A 1-Nov-2014 75 40 35 60 40 #N/A #N/A 8-Nov-2014 90 45 45 65 60 #N/A #N/A 15-Nov-2014 105 55 50 75 70 #N/A #N/A 22-Nov-2014 120 60 60 80 90 #N/A #N/A 29-Nov-2014 135 70 65 90 100 #N/A #N/A 6-Dec-2014 150 75 75 95 120 #N/A #N/A 13-Dec-2014 165 85 80 105 130 #N/A #N/A 20-Dec-2014 180 90 90 110 150 #N/A #N/A 27-Dec-2014 195 100 95 120 160 #N/A #N/A 3-Jan-2015 210 105 105 125 180 #N/A #N/A
STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.
http://stronglifts.com/
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.
Date
0
50
100
150
200
250
12/9/2014 12/16/2014 12/23/2014 12/30/2014
B
o
d
y

F
a
t

%

StrongLifts 5x5 Progress
Series1
Series2
Series3
Series4
Series5
Series6
Series1
Series1
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.