StrongLifts 5x5: Beginner Strength Training Program

More info, read: Enter Your data Start date Body fat Body-weight StrongLifts 5x5 dd/mm/yyyy 27/06/2011 14.90% 78.6 (kg) StrongLifts 5x5 FAQ

173.4 (lb)

12.4 (st)

Mon 27/06/2011 SQUAT 5x5 kg lb 8.7 20

Week1 Wed 29/06/2011 SQUAT 5x5 11.2 25

Fri 01/07/2011 SQUAT 5x5 13.7 30

Mon 04/07/2011 SQUAT 5x5 16.2 36

Week2 Wed 06/07/2011 SQUAT 5x5 18.7 41

Fri 08/07/2011 SQUAT 5x5 21.2 47

Bench Press 5x5 kg lb 8.7 19

Overhead press 5x5 8.7 19

Bench Press 5x5 13.7 30

Overhead press 5x5 8.7 19

Bench Press 5x5 16.2 36

Overhead press 5x5 11.2 25

Barbell Row

Deadlift

Barbell Row

Deadlift

Barbell Row

Deadlift

5x5 kg lb 8.7 20

1x5 20 44

5x5 13.7 30

1x5 25 55

5x5 13.7 30

1x5 30 66

Push-ups 3xF kg lb

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

How To Use This Spreadsheet Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long. Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term. 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 again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only. Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there. Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 w

Mon 11/07/2011 SQUAT 5x5 23.7 52

Week3 Wed 13/07/2011 SQUAT 5x5 26.2 58

Fri 15/07/2011 SQUAT 5x5 28.7 63

Mon 18/07/2011 SQUAT 5x5 31.2 69

Week4 Wed 20/07/2011 SQUAT 5x5 33.7 74

Fri 22/07/2011 SQUAT 5x5 36.2 80

Bench Press 5x5 18.7 41

Overhead press 5x5 11.2 25

Bench Press 5x5 21.2 47

Overhead press 5x5 13.7 30

Bench Press 5x5 23.7 52

Overhead press 5x5 13.7 30

Barbell Row

Deadlift

Barbell Row

Deadlift

Barbell Row

Deadlift

5x5 16.2 36

1x5 35 77

5x5 18.7 41

1x5 40 88

5x5 21.2 47

1x5 45 99

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

too fast, think long-term. Aim for 5x5. , deload for that exercise only. ncrease the weight from there. ides) and measurements every 2 weeks.

Mon 25/07/2011 SQUAT 5x5 38.7 85

Week5 Wed 27/07/2011 SQUAT 5x5 41.2 91

Fri 29/07/2011 SQUAT 5x5 43.7 96

Mon 01/08/2011 SQUAT 5x5 46.2 102

Week6 Wed 03/08/2011 SQUAT 5x5 48.7 107

Fri 05/08/2011 SQUAT 5x5 51.2 113

Bench Press 5x5 26.2 58

Overhead press 5x5 13.7 30

Bench Press 5x5 28.7 63

Overhead press 5x5 16.2 36

Bench Press 5x5 31.2 69

Overhead press 5x5 18.7 41

Barbell Row

Deadlift

Barbell Row

Deadlift

Barbell Row

Deadlift

5x5 23.7 52

1x5 50 110

5x5 26.2 58

1x5 55 121

5x5 28.7 63

1x5 60 132

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Mon 08/08/2011 SQUAT 5x5 53.7 118

Week7 Wed 10/08/2011 SQUAT 5x5 56.2 124

Fri 12/08/2011 SQUAT 5x5 58.7 129

Mon 15/08/2011 SQUAT 5x5 61.2 135

Week8 Wed 17/08/2011 SQUAT 5x5 63.7 140

Fri 19/08/2011 SQUAT 5x5 66.2 146

Bench Press 5x5 33.7 74

Overhead press 5x5 18.7 41

Bench Press 5x5 36.2 80

Overhead press 5x5 21.2 47

Bench Press 5x5 38.7 85

Overhead press 5x5 23.7 52

Barbell Row

Deadlift

Barbell Row

Deadlift

Barbell Row

Deadlift

5x5 31.2 69

1x5 65 143

5x5 33.7 74

1x5 70 154

5x5 36.2 80

1x5 75 165

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

mo 22/08/2011 SQUAT 5x5 68.7 151

Week9 we 24/08/2011 SQUAT 5x5 71.2 157

fr 26/08/2011 SQUAT 5x5 73.7 162

mo 29/08/2011 SQUAT 5x5 76.2 168

Week10 we 31/08/2011 SQUAT 5x5 78.7 174

fr 02/09/2011 SQUAT 5x5 81.2 179

Bench Press 5x5 41.2 91

Overhead press 5x5 23.7 52

Bench Press 5x5 46.2 102

Overhead press 5x5 26.2 58

Bench Press 5x5 48.7 107

Overhead press 5x5 28.7 63

Barbell Row

Deadlift

Barbell Row

Deadlift

Barbell Row

Deadlift

5x5 38.7 85

1x5 80 176

5x5 41.2 91

1x5 85 187

5x5 43.7 96

1x5 90 198

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

StrongLifts 5x5 doesn Keep doing StrongLifts 5

mo 05/09/2011 SQUAT 5x5 83.7 185

Week11 we 07/09/2011 SQUAT 5x5 86.2 190

fr 09/09/2011 SQUAT 5x5 88.7 196

mo 12/09/2011 SQUAT 5x5 91.2 201

Week12 we 14/09/2011 SQUAT 5x5 93.7 207

fr 16/09/2011 SQUAT 5x5 96.2 212

Bench Press 5x5 53.7 118

Overhead press 5x5 28.7 63

Bench Press 5x5 56.2 124

Overhead press 5x5 31.2 69

Bench Press 5x5 61.2 135

Overhead press 5x5 33.7 74

Barbell Row

Deadlift

Barbell Row

Deadlift

Barbell Row

Deadlift

5x5 46.2 102

1x5 95 209

5x5 48.7 107

1x5 100 220

5x5 51.2 113

1x5 105 231

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

Push-ups 3xF

Pull-ups 3xF

trongLifts 5x5 doesn't stop here eep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

5x5 when switching.

StrongLifts 5x5 Progress with G

StrongLifts 5x5 Progress with Graphs

How to use this * Enter the total weight you lifted (in kg or lb) the first day you started, then enter your strength stats every Friday (the graph plots from th * Don't leave empty rows in between or the graphs won't work

Date dd/mm/yy 27/06/11 01/07/11 08/07/11 15/07/11 22/07/11 29/07/11 05/08/11 12/08/11 19/08/11 26/08/11 02/09/11 09/09/11 16/09/11

Body-weight kg 78.6

Body fat % 14.9%

Squat 5x5

Deadlift 1x5

Bench 5x5

Overhead 5x5

12

10

Weight (kg/lb)

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08/07/11 22/07/11 05/ 01/07/11 15/07/11 29/07/11

StrongLifts 5x5 Progress with G

08/07/11 22/07/11 05/ 01/07/11 15/07/11 29/07/11

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StrongLifts 5x5 Progress with G

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StrongLifts 5x5 Progress with G

iday (the graph plots from the first Friday, not your first day). Just enter the maximal weight you lifted that week.

StrongLifts 5x5 Progress

12

10

Weight (kg/lb)

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0 08/07/11 22/07/11 05/08/11 19/08/11 02/09/11 16/09/11 01/07/11 15/07/11 29/07/11 12/08/11 26/08/11 09/09/11

StrongLifts 5x5 Progress with G

0 08/07/11 22/07/11 05/08/11 19/08/11 02/09/11 16/09/11 01/07/11 15/07/11 29/07/11 12/08/11 26/08/11 09/09/11

Date

Think Long-Term * 1-3 months is just the start. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 52 weeks. * Then think were you'll be 2 years from now if you keep doing this. You would fix this problem of building muscle/losing fat/getting stronger fo * Aim high with your goals, progress slowly but gradually. 1% fat loss/month is 12% fat loss/year. 2Lbs weight gain/month is 25lbs/year. And th

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StrongLifts 5x5 Progress with G

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StrongLifts 5x5 Progress with G

12

10

8
Body-weight Squat Deadlift Bench 6 Overhead Body fat

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StrongLifts 5x5 Progress with G 2

d achieve in 52 weeks. uscle/losing fat/getting stronger forever. t gain/month is 25lbs/year. And these are CONSERVATIVE goals.

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StrongLifts 5x5 Progress with G

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Your Goals and How to Achieve T

Your Goals and How to Achieve Them

Fat Loss * Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: f * You can track your body-weight too, but remember to focus on body fat. Body-weight can st * 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add * Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat? * For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength trainin * No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it.

Weight Gain * Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from * Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-w * Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usua * Check how to gain weight for skinny guys

Strength Goals (1st ones) * You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Ev * Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat m 5x5 (kg) 5x5 (lb) 78.64 117.96 58.98 39.32

Squat Deadlift Bench Press Overhead Press Inverted Rows Pull-ups & Chin-ups Push-ups Prone Bridges Reverse Crunch

173 260 (only 1x5 here) 130 87

15 reps on set 1 with good technique. Wear a rucksac 15 reps on set 1 with good technique. Wear a rucksac 15 reps on set 1 with good technique. Get a resistanc 3x30sec 3x12

Strength Goals (2nd ones) * You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger * What you should care about: aim high with your goals and keep doing the routine until you s * Remember: the benefit of a beginner program is that you can add weight each workout. Inte 5x5 (kg) 5x5 (lbs) 102.23 225

Squat

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Your Goals and How to Achieve T

Deadlift Bench Press Overhead Press 141.55 70.78 55.05 3x5 (kg) Inverted Rows Pull-ups & Chin-ups Push-ups Prone Bridges Reverse Crunch 10 10 10 3x5 (lbs) 25 25 25 312 (only 1x5 here) 156 121

3x30 sec on 1 leg When you can do that, move to pro without dumbbells as counter-weight, with hands beh

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Your Goals and How to Achieve T

tures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck eve at. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unrelia f healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

ly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post ng below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not b

es front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining mus fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once yo

whatever happens. Everybody can do this, including women. whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

ly 1x5 here)

nique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.2 nique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.2 nique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.

can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much de the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get ght each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on

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Your Goals and How to Achieve T

ly 1x5 here)

Use x-vest, chains or rucksack with weights

For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

n do that, move to prone bridges while moving weight from one side to the other. weight, with hands behind head and good technique. When you can do that, move to dragon flags.

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Your Goals and How to Achieve T

hest/waist/legs/neck every 2 weeks. d body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat. & healthy nutrition.

you get at 45mins/post workout. Keep tracking body fat in the meanwhile. strength training, not bodybuilding

k every 2 weeks. es, you are gaining muscle. ht. Stop the milk once you have your goal body-weight and your body fat will decrease.

do 3x5, adding 2.5lb/1.25kg each workout. do 3x5, adding 2.5lb/1.25kg each workout. chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.

routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about als below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can. er on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as yo

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Your Goals and How to Achieve T

band, etc.

dragon flags.

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Your Goals and How to Achieve T

you shouldn't care about. as long as you can. e program as long as you can.

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Your Goals and How to Achieve T

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