7/27/2019 Bill Starr5x5

1/6

Monday Reps Week 1 Week 2 Week 3 Week 4

Heavy Squat 5 130 135 140 150

5 165 175 180 185

5 200 205 215 225

5 235 240 250 260

5 267.5 278 289 301

Bench Press 5 115 120 125 130

5 145 150 155 165

5 170 180 185 195

5 200 210 220 230

5 232.5 242 252 262

Row 5 90 95 100 100

(or Power Clean) 5 115 120 125 130

5 135 140 150 155

5 160 165 175 180

5 185 192 200 208

Assistance Weighted Hypers 2 Sets

Exercises Weighted Sit-Ups 4 Sets

WednesdayLight Squat 5 130 135 140 150

5 165 175 180 185

5 200 205 215 225

5 200 205 215 225

Incline Press 5 95 100 100 105

(or Military Press) 5 110 115 120 125

5 130 135 145 150

5 152.5 159 165 172

Deadlift 5 160 165 175 180

(or High Pulls) 5 190 200 210 2155 225 235 245 255

5 258.75 269 280 291

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Week 5 Week 6 Week 7 Week 8

155 160 165 175

195 205 210 220

230 240 250 260

275 285 295 310

313 326 339 353

135 140 145 150

170 175 185 190

200 210 220 225

235 245 255 265

272 283 294 306

105 110 115 120

135 140 145 150

160 165 175 180

190 195 205 210

216 225 234 243

155 160 165 175

195 205 210 220

230 240 250 260

230 240 250 260

110 115 120 125

130 135 140 150

155 160 165 175

179 186 193 201

190 195 205 210

225 235 245 255265 275 285 300

303 315 328 341

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Smallest Weight Increment: 5

Current Max Reps (

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5 110 110 115 120

5 125 130 135 140

Deadlift 5 130 135 140 150

(or High Pulls) 5 155 165 170 180

5 180 190 200 210

5 210 220 230 240

Assistance Sit-Ups 3 Sets

Exercises

Friday

Medium Squat 5 115 120 125 130

5 140 150 155 160

5 170 180 185 195

5 200 210 220 225

3 230 240 250 260

8 173 180 188 195

Bench Press 5 110 115 120 125

5 140 145 150 155

5 170 175 180 185

5 200 205 210 2203 227.5 235 242.5 250

8 171 176 182 188

Row 5 20 25 25 30

(or Power Clean) 5 25 30 30 35

5 30 35 40 45

5 35 40 45 50

3 45 50 55 60

8 34 38 41 45

Assistance Weighted Dips 3x5-8

Exercises Barbell Curls 3x8

Triceps Extensions 3x8

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5RM Lb Increase % to Reset

235 10 7.00%235 7.5 6.00%

45 5 7.00%

140 5 9.00%

225 10 7.00%

Week 5 Week 6 Week 7 Week 8 Week 9

130 135 140 145 150

160 170 175 180 185

195 200 210 215 225

225 235 245 255 260

260 270 280 290 300

125 125 130 135 140

155 160 165 170 175

185 190 195 200 210

220 225 230 235 245

250 257.5 265 272.5 280

30 30 35 35 40

35 40 40 45 50

45 45 50 55 60

50 55 60 65 70

60 65 70 75 80

130 135 140 145 150

160 170 175 180 185

195 200 210 215 225

195 200 210 215 225

90 90 95 100 100

105 110 115 120 120

a supplement to the 5x5 Program and is not

Current Max, is where you will enter your

your previous maxes were tested at. The Lb

er week. The % to Reset, column is how far

st the % so old maxes are revisited in Week 4.

the barbell. If you don't have microweights,

ium. Good luck and GET STRONG DAMMIT!

bsite

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7/27/2019 Bill Starr5x5

6/6

125 130 135 140 145

145 150 155 160 165

155 160 170 175 180

185 195 200 210 215

220 225 235 245 255

250 260 270 280 290

135 140 145 150 155

170 175 180 185 195

200 210 215 225 230

235 245 255 260 270

270 280 290 300 310

203 210 218 225 233

125 130 135 140 140

160 165 170 175 180

190 195 200 210 215

225 230 235 245 250257.5 265 272.5 280 287.5

193 199 204 210 216

30 35 35 40 40

40 40 45 50 50

45 50 55 60 60

55 60 65 70 70

65 70 75 80 85

49 53 56 60 64