Monday

Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers

Exercises
Weighted Sit-Ups
Wednesday
Light
Squat

Military Press
(or Military Press)

Deadlift
(or High Pulls)

Reps
5
5
5
5
5

Week 1
45
55
65
80

Week 2
45
55
70
80

Week 3
45
60
70
85

Week 4
45
60
70
85

Week 5
50
60
75
85

Week 6
50
65
75
90

Week 7
50
65
80
90

Week 8
55
65
80
95

92.5

95

97

99

101

104

107

110

5
5
5
5
5

35
45
55
65

35
45
55
65

35
45
55
65

40
50
60
70

40
50
60
70

40
50
60
70

40
50
65
75

40
55
65
75

75

77

79

81

83

85

87

89

25
30
40
45
55

25
35
40
45
56

25
35
40
50
57

25
35
40
50
58

25
35
40
50
59

30
35
45
50
60

30
35
45
50
62

30
40
45
55
64

45
55
65

45
55
70

45
60
70

45
60
70

50
60
75

50
65
75

50
65
80

55
65
80

65

70

70

70

75

75

80

80

25
35
40

30
35
40
49

30
35
40
50

30
35
40
51

30
35
45
52

30
35
45
53

30
40
45
54

30
40
45
55

55
70
80
95

60
70
85
97

60
70
85
99

60
75
85
101

65
75
90
104

65
80
90
107

65
80
95
110

5
5
5
5
5
2 Sets
4 Sets
5
5
5
5
5
5
5
5
5
5
5
5

47.5

55
65
80
92.5

5x5 by Kilogram

Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x
Madcow. Only edit the cells in yellow. The first column, Current Max, is where you will enter your you
where you enter how many reps your previous maxes were tested at. The Lb Increase, column is the amou
lift per week. The % to Reset, column is how far back you'd like to begin before hitting your former maxes
are revisited in Week 4. The Smallest Weight, field is the smallest weight increment that can be added to
them here. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRO
Madcow's Bill Starr 5x5 Official Website
Original Bill Starr Power Routine
5x5 Question Forum
Smallest Weight Increment:
Current Max
Squat
100
Bench Press
0
Row
0
Incline Press
50
Deadlift
100

Monday
Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers

Exercises
Weighted Sit-Ups
Wednesday
Light
Squat

2.5
Reps (<12)
5
5
5
5
5

Reps
5
5
5
5
5

Week 1
35
45
55
65
75

Week 2
35
45
55
65
77.5

Week 3
40
50
60
70
80

5
5
5
5
5

0
0
0
0
0

0
0
0
0
2.5

0
0
0
0
5

5
5
5
5
5
2 Sets
4 Sets

0
0
0
0
0

0
0
0
0
2.5

0
0
0
0
5

5
5
5

35
45
55

35
45
55

40
50
60

Page 2

5x5 by Kilogram
5

55

55

60

5
5
5
5

25
30
35
45

25
35
40
47.5

30
35
40
50

5
5
5
5
3 Sets

40
50
60
70

45
55
65
75

50
60
70
80

Squat

5
5
5
5
3
8

35
45
55
65
77.5
58

40
50
60
70
80
60

40
50
60
70
82.5
62

Bench Press

5
5
5
5
3
8

0
0
0
0
2.5
2

0
0
0
0
5
4

0
0
5
5
7.5
6

5
5
5
5
3
8
3x5-8
3x8
3x8

0
0
0
0
2.5
2

0
0
0
0
5
4

0
0
5
5
7.5
6

Incline Press
(or Military Press)

Deadlift
(or High Pulls)

Assistance
Exercises
Friday
Medium

Sit-Ups

Row
(or Power Clean)

Assistance
Exercises

Weighted Dips
Barbell Curls
Triceps Extensions

Page 3

5x5 by Kilogram

tarr's 5x5

near Version

as designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or
Max, is where you will enter your your previous rep maxes. The Reps, column is
The Lb Increase, column is the amount (in lbs.) that you would like to increase each
egin before hitting your former maxes. It is customary to adjust the % so old maxes
eight increment that can be added to the barbell. If you don't have microweights, get
ht/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

ginal Bill Starr Power Routine
5x5 Question Forum

1RM
113
0
0
56
113

5RM
100
0
0
50
100

Lb Increase
2.5
2.5
2.5
2.5
5

% to Reset
24.00%
15.00%
15.00%
12.00%
30.00%

Week 4
40
50
60
70
82.5

Week 5
40
50
60
70
85

Week 6
40
55
65
75
87.5

Week 7
45
55
65
75
90

Week 8
45
55
65
80
92.5

Week 9
45
55
70
80
95

Week 10
45
60
70
85
97.5

0
0
5
5
7.5

5
5
5
5
10

5
5
5
10
12.5

5
5
10
10
15

5
10
10
15
17.5

10
10
15
15
20

10
10
15
15
22.5

0
0
5
5
7.5

5
5
5
5
10

5
5
5
10
12.5

5
5
10
10
15

5
10
10
15
17.5

10
10
15
15
20

10
10
15
15
22.5

40
50
60

40
50
60

40
55
65

45
55
65

45
55
65

45
55
70

45
60
70

Page 4

5x5 by Kilogram
60

60

65

65

65

70

70

30
35
45
52.5

30
40
45
55

35
40
50
57.5

35
45
50
60

35
45
55
62.5

40
45
55
65

40
50
55
67.5

50
60
70
85

55
65
75
90

55
70
80
95

60
75
85
100

65
75
90
105

65
80
95
110

70
85
100
115

40
50
60
70
85
64

40
55
65
75
87.5
66

45
55
65
75
90
68

45
55
65
80
92.5
69

45
55
70
80
95
71

45
60
70
85
97.5
73

50
60
75
85
100
75

5
5
5
5
10
8

5
5
5
10
12.5
9

5
5
10
10
15
11

5
10
10
15
17.5
13

10
10
15
15
20
15

10
10
15
15
22.5
17

10
15
15
20
25
19

5
5
5
5
10
8

5
5
5
10
12.5
9

5
5
10
10
15
11

5
10
10
15
17.5
13

10
10
15
15
20
15

10
10
15
15
22.5
17

10
15
15
20
25
19

Page 5

5x5 by Kilogram

Week 11
50
60
75
85
100

Week 12
50
60
75
90
102.5

10
15
15
20
25

10
15
20
20
27.5

10
15
15
20
25

10
15
20
20
27.5

50
60
75

50
60
75

Page 6

5x5 by Kilogram
75

75

40
50
60
70

45
50
60
72.5

75
90
105
120

75
90
110
125

50
60
75
90
102.5
77

50
65
75
90
105
79

10
15
20
20
27.5
21

15
15
20
25
30
23

10
15
20
20
27.5
21

15
15
20
25
30
23

Page 7