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Monday

Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers


Exercises
Weighted Sit-Ups
Wednesday
Light
Squat

Militarypress
(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

93

95

97

99

101

104

107

110

5
5
5
5
5

45
55
65
80

45
55
70
80

45
60
70
85

45
60
70
85

50
60
75
85

50
65
75
90

50
65
80
90

55
65
80
95

93

95

97

99

101

104

107

110

45
55
65
80
93

45
55
70
80
95

45
60
70
85
97

45
60
70
85
99

50
60
75
85
101

50
65
75
90
104

50
65
80
90
107

55
65
80
95
110

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

55
65
80

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

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

93

55
65
80
93

5x5 by Pound

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
100
Row
100
Incline Press
100
Deadlift
100

Monday
Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers


Exercises
Weighted Sit-Ups
Wednesday
Light
Squat

1
Reps (<12)
5
5
5
5
5

Reps
5
5
5
5
5

Week 1
35
45
55
65
76

Week 2
40
50
60
70
84

Week 3
45
55
65
80
92

5
5
5
5
5

40
50
60
70
85

45
55
65
75
90

45
55
70
80
95

5
5
5
5
5
2 Sets
4 Sets

40
50
60
70
85

45
55
65
75
90

45
55
70
80
95

5
5
5

35
45
55

40
50
60

45
55
65

Page 2

5x5 by Pound
5

55

60

65

5
5
5
5

55
65
75
88

55
65
80
92

60
70
80
96

5
5
5
5
3 Sets

40
50
60
70

50
60
70
80

55
65
75
90

Squat

5
5
5
5
3
8

40
50
60
70
84
63

45
55
65
80
92
69

50
60
75
85
100
75

Bench Press

5
5
5
5
3
8

45
55
65
75
90
68

45
55
70
80
95
71

50
60
75
85
100
75

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

45
55
65
75
90
68

45
55
70
80
95
71

50
60
75
85
100
75

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 Pound

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
113
113
113
113

5RM
100
100
100
100
100

Lb Increase
8
5
5
4
10

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

Week 4
50
60
75
85
100

Week 5
50
65
80
95
108

Week 6
55
70
85
100
116

Week 7
60
75
90
105
124

Week 8
65
80
95
115
132

Week 9
70
85
105
120
140

Week 10
70
90
110
130
148

50
60
75
85
100

50
65
75
90
105

55
65
80
95
110

55
70
85
100
115

60
75
90
105
120

60
75
90
110
125

65
80
95
110
130

50
60
75
85
100

50
65
75
90
105

55
65
80
95
110

55
70
85
100
115

60
75
90
105
120

60
75
90
110
125

65
80
95
110
130

50
60
75

50
65
80

55
70
85

60
75
90

65
80
95

70
85
105

70
90
110

Page 4

5x5 by Pound
75

80

85

90

95

105

110

60
75
85
100

65
75
90
104

65
80
95
108

70
80
95
112

70
85
100
116

75
90
105
120

75
90
105
124

60
75
85
100

65
80
95
110

75
90
105
120

80
95
110
130

85
105
120
140

90
110
130
150

100
120
140
160

50
65
80
95
108
81

55
70
85
100
116
87

60
75
90
105
124
93

65
80
95
115
132
99

70
85
105
120
140
105

70
90
110
130
148
111

75
95
115
135
156
117

50
65
75
90
105
79

55
65
80
95
110
83

55
70
85
100
115
86

60
75
90
105
120
90

60
75
90
110
125
94

65
80
95
110
130
98

65
85
100
115
135
101

50
65
75
90
105
79

55
65
80
95
110
83

55
70
85
100
115
86

60
75
90
105
120
90

60
75
90
110
125
94

65
80
95
110
130
98

65
85
100
115
135
101

Page 5

5x5 by Pound

Week 11
75
95
115
135
156

Week 12
80
100
120
140
164

65
85
100
115
135

70
85
105
120
140

65
85
100
115
135

70
85
105
120
140

75
95
115

80
100
120

Page 6

5x5 by Pound
115

120

80
95
110
128

80
95
115
132

105
125
145
170

110
135
155
180

80
100
120
140
164
123

85
105
125
150
172
129

70
85
105
120
140
105

70
90
105
125
145
109

70
85
105
120
140
105

70
90
105
125
145
109

Page 7