BILL STARR - GLENN PENDLAY

Periodized Version for Advanced Lifters

Intro to Periodization
Link to Main Website

Introduction:
Link to Program Description
This program is a template designed to match the program description linked above.
It is not intended as a stand-alone, this is all just some raw estimation that would give a general trainee
with a few years of experience a look at how the weights might be arranged. In reality he will
be estimating and resestimating as he runs through the program to peak everything at the right time.
Obviously, given that this is all very general, someone who does this program even once will be able to set
themseleves up much better in the future using even very limited experience, their brain, and a pencil rather
than hoping all the assumptions I made here actually work for them. Hopefully that's clear.

Instructions:
Only change yellow cells. Do not alter the Tonnage Calc worksheet.
Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max.
These estimats are more accurate with lower rep tests and lifters who train using lower reps
i.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy.
The deload/intensification calculation is based on your Week 4 top set and recalcs a new 1RM
Week 1 Offset is how far back you start from your Week 3 goal. The first time you do this 80% is probably a good number.
Keep in mind that it's the final 2 weeks that are the real core (i.e. you could start lighter and build over 6 weeks to the final 2).
Once you are familiar with heavy loading periods 10-14 days is about right for most people.

Set Interval is the percent change between sets based on the top set of the day for a given exercise (only relevant for days bu
The lower this value the less space between sets (i.e. higher workload and more density) the greater
the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on
An easy way to increase load is by decreasing this incriment. A more advanced version would be making Monday and Friday
Note - this spreadsheet can't do that by setting it to 0% as cells are linked to 5RM and 5x5RM accordingly. But you can chang

Week 3/8 PR Increase is the amount to exceed current personal records (PRs) by. First time through one should start with 0%
in week 3 and then exceed in week 4 (same for week 8/9 respectively). Once you know what you are doing, feel comfortable
and see how this is tolerated.

Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for work
i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light sets
towards the total since the impact from very light work is not going to be as significant (this is common in practice)

Obviously most people will need to round the weights. If you want to train by percents and be more precise with weight
selection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensive
microchain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently sm
Microloading and Fractional Plates

Inputs:
Test Weight
100
100
100
100
100

Squat
Bench
Row
Dead
Incline

Reps Achieved (<12)

1
1
1
1
1

1RM
100
100
100
100
100

Loading Phase
5RM
5x5RM
89
82
89
82
89
82
89
82
89
82

Week 1 Offset

80%

Where you start in relation to Week 3, 80% is a good place to start for your first ti

1x5/1x3 Set Interval

6.0%

For ramped days that build to a single heavy set of 5. Generally 6-12% is probab

Week 3/8 PR Increase

0.0%

Amount your Week 3 weight will be above current PR. Default is 0% where Wk 3

Tonnage Cutoff

60%

Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Loading/Volume Phase
Day
Monday

Exercise
Squat

Bench

Row

Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Wk 1
66
66
66
66
66
54
58
63
67
71
54
58
63
67
71

Wk 2
74
74
74
74
74
61
66
70
75
80
61
66
70
75
80

Wk 3
82
82
82
82
82
68
73
78
84
89
68
73
78
84
89

59
59
59

65
65
65

71
71
71

Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Wednesday

Squat

5
5
5

Deadlift

Incline Bench

5
5
5
5
5
5
5
5
5
5
5
5

59
59
66
66
66
66
66
66
66
66
66
66

65
65
74
74
74
74
74
74
74
74
74
74

71
71
82
82
82
82
82
82
82
82
82
82

Assistance:
5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase
3 Sets of Situps
Friday

Squat

Bench

Row

5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

54
58
63
67
71
66
66
66
66
66
66
66
66
66
66

61
66
70
75
80
74
74
74
74
74
74
74
74
74
74

68
73
78
84
89
82
82
82
82
82
82
82
82
82
82

Assistance
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Tonnage:
Core Exercise Tonnage

Monday
Wednesady
Friday
Weekly

4,773
4,768
4,853
14,394

5,369
5,327
5,459
16,156

5,966
5,878
6,066
17,910

Tonnage w/Significance Cutoff

Monday
Wednesady
Friday
Weekly

3,649
3,289
4,291
11,229

5,369
5,327
5,459
16,156

5,966
5,878
6,066
17,910

N PENDLAY 5x5

Advanced Lifters
Version Beta 0.3

be able to set
a pencil rather

% is probably a good number.

uild over 6 weeks to the final 2).

xercise (only relevant for days building to a top set).

oo weak for high performance on top sets)

d be making Monday and Friday all 5x5 with straight sets.
accordingly. But you can change it or make a new one yourself.
through one should start with 0% and match current PRs
you are doing, feel comfortable and have relevant maxes try new PRs in weeks 3 and 4

RM). Basically a proxy for workload.

not count light sets
common in practice)

more precise with weight

s really innovative/inexpensive
% of a small lift is inherently smaller.

Deload/Intensification
New 1RM
3RM
3x3RM
105
99
94
105
99
94
105
99
94
104
99
94
104
99
94

ood place to start for your first time.

of 5. Generally 6-12% is probably the range.

t PR. Default is 0% where Wk 3 = Current PR and Wk 4 = 5% more.

ant Tonnage

se

Deloading and Intensification Phase

Wk 4
86
86
86
86
86
71
77
82
88
93
71
77
82
88
93

73
73
73

Reps
3
3
3

Wk 5
86
86
86

Wk 6
89
89
89

Wk 7
92
92
92

Wk 8
94
94
94

Wk 9
97
97
97

3
3
3

75
84
93

76
86
95

78
87
97

79
89
99

81
91
102

3
3
3

75
84
93

76
86
95

78
87
97

79
89
99

81
91
102

73
73
86
86
86
86
86
86
86
86
86
86

3
3
3

86
86
86

89
89
89

91
91
91

94
94
94

96
96
96

3
3
3

86
86
86

89
89
89

91
91
91

94
94
94

96
96
96

of program as able i.e. increase weekly to PR then lower volume and increase again)

71
77
82
88
93
86
86
86
86
86
86
86
86
86
86

3
3
3

75
84
93

76
86
95

78
87
97

79
89
99

81
91
102

3
3
3

86
86
86

89
89
89

92
92
92

94
94
94

97
97
97

3
3
3

86
86
86

91
91
91

95
95
95

99
99
99

102
102
102

6,264
6,151
6,369
18,784

2,289
1,554
2,310
6,152

2,344
1,598
2,388
6,330

2,399
1,642
2,466
6,507

2,454
1,686
2,544
6,684

2,516
1,728
2,607
6,851

6,264
6,151
6,369
18,784

2,289
1,554
2,310
6,152

2,344
1,598
2,388
6,330

2,399
1,642
2,466
6,507

2,454
1,686
2,544
6,684

2,516
1,728
2,607
6,851

Core Tonnage by Week

20000
18000
16000
14000
12000
10000
8000
6000
4000
2000
0
Wk 1

Relevant

Wk 1
11229

Wk 2
16156

Wk 2

Wk 3
17910

Wk 3

Wk 4
18784

Wk 5
6152

Wk 4

Wk 6
6330

Wk 5

Wk 7
6507

Wk 6

Wk 8
6684

Wk 7

Wk

Week

Wk 6

Wk 7

Wk 9
6851

Wk 8

Wk 9

NOTE:

All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet
Don't Change or Touch Anything

0 Test WeightReps Achieved

1RM(<12) 5RM
5x5RM
New 1RM 3RM
3x3RM
100
1
100
88.88
82.214
105
99.162 94.2039
100
1
100
88.88
82.214
105
99.162 94.2039
100
1
100
88.88
82.214
105
99.162 94.2039
100
1
100
88.88
82.214 104.4094 98.60421
93.674
100
1
100
88.88
82.214 104.4094 98.60421
93.674
0
0
0
0
0
0
0
0
0
1x5/1x3 Set Interval
6.00% For ramped days that0 build to a 0
single heavy
0 set of 5. Generally
0
6-12%
0
is probably
0
the range.
0
0.00%
0
0
0
0
0
0
0
Week 3/8 PR Increase
0.00% Amount your Week 30 weight will0be above current
0
PR. 0Default is 0%
0 where Wk
0 3 = Current PR and W
0
0.00%
0
0
0
0
0
0
0
Tonnage Cutoff
60.00% Given % of Single Rep
0 Max for Inclusion
0
in 0Relevant Tonnage
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Template:
0
0
0
0
0
0
0
0
0
0 Loading/Volume Phase
0
0
0
0 Deloading and Intensification
0
Phase
Day
Exercise Reps
Wk 1
Wk 2
Wk 3
Wk 4
Reps
Wk 5
Monday Squat
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0 Bench
5 54.03904 60.79392 67.5488 70.92624
3 74.6592
0
0
5 58.30528 65.59344 72.8816 76.52568
3 83.9916
0
0
5 62.57152 70.39296 78.2144 82.12512
3
93.324
0
0
5 66.83776 75.19248 83.5472 87.72456
0
0
0
0
5
71.104
79.992
88.88
93.324
0
0
0 Row
5 54.03904 60.79392 67.5488 70.92624
3 74.6592
0
0
5 58.30528 65.59344 72.8816 76.52568
3 83.9916
0
0
5 62.57152 70.39296 78.2144 82.12512
3
93.324
0
0
5 66.83776 75.19248 83.5472 87.72456
0
0
0
0
5
71.104
79.992
88.88
93.324
0
0
0 Assistance:
0
0
0
0
0
0
0
0 2 Sets of Weighted Hypers
0
0
0
0
0
0
0
0 4 Sets of Weighted Situps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
WednesdaySquat
5 59.19408 65.11349 70.70404
73.376
0
0
0
0
5 59.19408 65.11349 70.70404
73.376
0
0
0
0
5 59.19408 65.11349 70.70404
73.376
0
0
0
0
5 59.19408 65.11349 70.70404
73.376
0
0
0
0
5 59.19408 65.11349 70.70404
73.376
0
0
0 Deadlift
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0 Incline Bench
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
Squat
Bench
Row
Dead
Incline

0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0 Assistance:
0
0
0
0
0
0
0
0 5x5 or 3x8 of Pullups/Chins/Pulldowns
0
0
(try to
0 run in line0with rest of0 program as
0 able i.e. increase
0
weekly to PR the
0 3 Sets of Situps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Friday
Squat
5 54.03904 60.79392 67.5488 70.92624
3 74.6592
0
0
5 58.30528 65.59344 72.8816 76.52568
3 83.9916
0
0
5 62.57152 70.39296 78.2144 82.12512
3
93.324
0
0
5 66.83776 75.19248 83.5472 87.72456
0
0
0
0
5
71.104
79.992
88.88
93.324
0
0
0 Bench
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0 Row
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
3 86.3247
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0
0
5 65.7712 73.9926
82.214 86.3247
0
0
0 Assistance
0
0
0
0
0
0
0
0 3 Sets of Barbell Curls
0 x 8 reps 0
0
0
0
0
0
0 3 Sets of Triceps Extensions
0
x 80reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Tonnage:
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Relevant Tonnage

Monday
Wednesday
Friday

3649
3289
4291

5369
5327
5459

5966
5878
6066

6264
6151
6369

2289
1554
2310

2344
1598
2388

cutoff parameter on the first sheet (i.e. if <, then 0, otherwise X)

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Wk 6
88.9511
88.9511
88.9511
0
0
76.216
85.743
95.27
0
0
76.216
85.743
95.27
0
0
0
0
0
0
0
0
0
0
0
88.77447
88.77447
88.77447
0
0
88.77447
88.77447

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Wk 7
Wk 8
Wk 9
91.5775 94.2039
96.559
91.5775 94.2039
96.559
91.5775 94.2039
96.559
0
0
0
0
0
0
77.7728 79.3296 81.31284
87.4944 89.2458 91.47695
97.216
99.162 101.6411
0
0
0
0
0
0
77.7728 79.3296 81.31284
87.4944 89.2458 91.47695
97.216
99.162 101.6411
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
91.22424
93.674 96.01585
91.22424
93.674 96.01585
91.22424
93.674 96.01585
0
0
0
0
0
0
91.22424
93.674 96.01585
91.22424
93.674 96.01585

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

88.77447 91.22424
0
0
0
0
0
0
0
0
0
0
0
0
76.216 77.7728
85.743 87.4944
95.27
97.216
0
0
0
0
88.9511 91.5775
88.9511 91.5775
88.9511 91.5775
0
0
0
0
90.6038 94.8829
90.6038 94.8829
90.6038 94.8829
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
2399
1642
2466

2454
1686
2544

93.674
0
0
0
0
0
0
79.3296
89.2458
99.162
0
0
94.2039
94.2039
94.2039
0
0
99.162
99.162
99.162
0
0
0
0
0
0
0
0
0
2516
1728
2607

96.01585
0
0
0
0
0
0
81.31284
91.47695
101.6411
0
0
96.559
96.559
96.559
0
0
101.6411
101.6411
101.6411
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Day
Monday

Exercise
Squat

Reps

Wk 1
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Bench
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Row
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Assistance:
0
0 2 Sets of Weighted Hypers
0
0 4 Sets of Weighted Situps
0
0
0
0
WednesdaySquat
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Deadlift
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Incline Bench
5
0
0
5

Wk 2
66
66
66
66
66
0
0
63
67
71
0
0
63
67
71
0
0
0
0
0
0
0
0
0
66
66
66
66
66
66
66

Wk 3
74
74
74
74
74
61
66
70
75
80
61
66
70
75
80
0
0
0
0
65
65
65
65
65
74
74
74
74
74
74
74

Wk 4
82
82
82
82
82
68
73
78
84
89
68
73
78
84
89
0
0
0
0
71
71
71
71
71
82
82
82
82
82
82
82

Reps
86
86
86
86
86
71
77
82
88
93
71
77
82
88
93
0
0
0
0
73
73
73
73
73
86
86
86
86
86
86
86

Wk 5
3
3
3

86
86
86

3
3
3

75
84
93

3
3
3

75
84
93

3
3
3

86
86
86

3
3

86
86

0
0
5
66
74
82
86
3
86
0
0
5
66
74
82
86
0
0
5
66
74
82
86
0 Assistance:
0
0
0
0
0
0 5x5 or 3x8 of Pullups/Chins/Pulldowns
0
0
(try to
0 run in line0with rest of0 program as able i.e. increase weekly to PR the
0 3 Sets of Situps
0
0
0
0
0
0
0
0
0
0
0
0
Friday
Squat
5
0
61
68
71
3
75
0
0
5
0
66
73
77
3
84
0
0
5
63
70
78
82
3
93
0
0
5
67
75
84
88
0
0
5
71
80
89
93
0 Bench
5
66
74
82
86
3
86
0
0
5
66
74
82
86
3
86
0
0
5
66
74
82
86
3
86
0
0
5
66
74
82
86
0
0
5
66
74
82
86
0 Row
5
66
74
82
86
3
86
0
0
5
66
74
82
86
3
86
0
0
5
66
74
82
86
3
86
0
0
5
66
74
82
86
0
0
5
66
74
82
86
0 Assistance
0
0
0
0
0
0 3 Sets of Barbell Curls
0 x 8 reps 0
0
0
0
0 3 Sets of Triceps Extensions
0
x 80reps
0
0
0
0
0
0
0
0
0
0
Tonnage:
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Wk 6

Wk 7

Wk 8

Wk 9

89
89
89

92
92
92

94
94
94

97
97
97

76
86
95

78
87
97

79
89
99

81
91
102

76
86
95

78
87
97

79
89
99

81
91
102

89
89
89

91
91
91

94
94
94

96
96
96

89
89

91
91

94
94

96
96

89

91

94

96

76
86
95

78
87
97

79
89
99

81
91
102

89
89
89

92
92
92

94
94
94

97
97
97

91
91
91

95
95
95

99
99
99

102
102
102