1

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

(1 = kg, 2 = lb)

Step 2:

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 %

6-Jun-2011 209.0 25.0%

Step 3:

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 20 55 25

Reps 10

5RM 24 48 22 0 0

Starting Weight 20 25 20 30 40

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

llow the instructions on this page,

ou're working in

Kilograms

dont have a way

uld get yourself a

d begin your

one in the Weight

ts in the Reps

Exercise Squat Bench Press Overhead Press Barbell Row Deadlift

Sets 5 5 5 5 1

Week 1 Week 2 Week 3 Reps 6-Jun 8-Jun 10-Jun 13-Jun 15-Jun 17-Jun 20-Jun 22-Jun 5 20 22.5 25 27.5 30 32.5 35 37.5 5 25 27.5 30 32.5 5 20 22.5 25 27.5 5 30 32.5 35 37.5 5 40 45 50 55

Body Weight 209.0 Body Fat 25.0%

How to Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 20kg and are 2.2m long.

Use bigger increments of 5kg if the workouts are too easy and your technique is good, but resist the tempta

Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help

If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa

Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o

Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

Week 3
24-Jun 27-Jun

Week 4
29-Jun 1-Jul 4-Jul

Week 5
6-Jul 8-Jul 11-Jul

Week 6
13-Jul 15-Jul 18-Jul

Week 7
20-Jul 22-Jul

40 35 40

42.5 30

45 37.5 42.5

47.5 32.5

50 40 45

52.5 35

55 42.5 47.5

57.5 37.5

60 45 50

62.5 40

65 47.5 52.5

67.5 42.5

70 50 55

60

65

70

75

80

85

m long.

echnique is good, but resist the temptation to go too quickly. Think long-term.

n with good technique and without help. Aim for 5x5.

ht in three consecutive workouts, deload for that exercise only.

g the weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there.

ments and pictures (front, back, and sides) every two weeks.

Week 8
25-Jul 27-Jul 29-Jul 1-Aug

Week 9
3-Aug 5-Aug 8-Aug

Week 10 85 57.5 62.5 87.5 52.5 65 105 110 90 60 92.5 55

Week 11 95 62.5 67.5 115 97.5 57.5 70 100 65

Week 12 102.5 60 120

10-Aug 12-Aug 15-Aug 17-Aug 19-Aug 22-Aug

72.5 45

75 52.5 57.5

77.5 47.5

80 55 60

82.5 50 100

90

95

StrongLifts 5x5 doesn't stop here!

Here's what to do after Week 12: 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. 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.

Week 12
24-Aug 26-Aug

105 67.5 72.5

107.5 62.5 125

stop here!

ng things for no reason.

nd 12 and paste them to the

ll empty.

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.

Weeks Squat 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5

12 Bench 25 27.5 30 35 37.5 42.5 45 50 52.5 57.5 60 65 67.5 Press 20 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5 Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5 Deadlift 40 40 50 55 65 70 80 85 95 100 110 115 125 Weight 209.0 BF % 25.0%

6-Jun-2011 10-Jun-2011 17-Jun-2011 24-Jun-2011 1-Jul-2011 8-Jul-2011 15-Jul-2011 22-Jul-2011 29-Jul-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011

StrongLifts 5x5 Progress

250

200

150

Weight

100

50

0 6-Jun-2011

10-Jun-2011 24-Jun-2011 8-Jul-2011 22-Jul-2011 5-Aug-2011 19 17-Jun-2011 1-Jul-2011 15-Jul-2011 29-Jul-2011 12-Aug-2011

Date

50

0 6-Jun-2011

10-Jun-2011 24-Jun-2011 8-Jul-2011 22-Jul-2011 5-Aug-2011 19 17-Jun-2011 1-Jul-2011 15-Jul-2011 29-Jul-2011 12-Aug-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

6-Jun-2011 10-Jun-2011 17-Jun-2011 24-Jun-2011 1-Jul-2011 8-Jul-2011 15-Jul-2011 22-Jul-2011 29-Jul-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011

Squat 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5

Bench 25 27.5 30 35 37.5 42.5 45 50 52.5 57.5 60 65 67.5

Press 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5

Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5

Deadlift 40 50 55 65 70 80 85 95 100 110 115 125

Weight 209.0 #N/A #N/A #N/A #N/A

BF % 25.0% #N/A #N/A #N/A #N/A

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

rogress
0.3

0.25

0.2 Column Column Column Column Column Column Column Column C D E F G H I I

0.15

0.1

0.05

5-Aug-2011 19-Aug-2011 29-Jul-2011 12-Aug-2011 26-Aug-2011

Body Fat %

0.05

5-Aug-2011 19-Aug-2011 29-Jul-2011 12-Aug-2011 26-Aug-2011

e what you'd achieve in 24 weeks.

thon, not a sprint keep that in mind.