University of Washington 5x5 Workout Schedule

This spreadsheet will build a 14 week workout cycle for you based
upon a University of Washington strength routine utilizing a 5
sets of 5 repetitions strategy. At the end of the cycle you should
realize approximately a 10% increase in your single rep max.
The original plan called for 3 workouts a week, this one uses 2.
Don't overdue it on assistance work while following this cycle and
be sure to do a couple warm-up sets in addition to the actual work
sets.
Enter your current SRM and the Starting date of the cycle
in the appropriate locations and the spreadsheet will give
you the workout schedule for the cycle.

Enter Start Date:

01/01/01

Finish Date:

Enter Your 1RM in the Bench Press

Workout

Set 1
Set 2
Set 3
1
2.5
5
2
5
5
3
5
5
4
5
5
5
5
5
6
5
5
7
5
5
8
5
5
9
5
5
10
5
5
11
5
5
12
5
7.5
13
5
5
14
5
7.5
15
7.5
7.5
16
5
7.5
17
7.5
7.5
18
7.5
7.5
19
7.5
7.5
20
7.5
7.5
21
7.5
7.5
22
7.5
7.5
23
7.5
7.5
24
7.5
7.5
25
7.5
7.5
26
7.5
7.5
27
7.5
10
28
7.5
7.5
29 Warm up then new single rep max

04/09/01

10
Set 4
5
5
5
5
5
5
5
5
7.5
5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
10
7.5
10
10
10

Set 5
5
5
5
5
5
7.5
5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
10
7.5
10
10
10
10
10
10

5
5
7.5
5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
7.5
10
7.5
10
10
10
10
10
10
10
10
10

Enter Start Date:

01/01/01

Finish Date:

Enter Your 1RM in the Squat

Workout

Set 1
Set 2
Set 3
1
140
160
2
160
180
3
180
200
4
160
180
5
180
200
6
200
220
7
180
200
8
200
220
9
220
240
10
200
220
11
220
240
12
240
260
13
220
240
14
240
260
15
260
280
16
240
260
17
260
280
18
280
300
19
260
280
20
280
300
21
300
320
22
280
300
23
300
320
24
320
340
25
300
320
26
320
340
27
340
360
28
320
340
29 Warm up then new single rep max

04/09/01

400
Set 4
180
200
220
200
220
240
220
240
260
240
260
280
260
280
300
280
300
320
300
320
340
320
340
360
340
360
380
360

Set 5
200
220
240
220
240
260
240
260
280
260
280
300
280
300
320
300
320
340
320
340
360
340
360
380
360
380
400
380

220
240
260
240
260
280
260
280
300
280
300
320
300
320
340
320
340
360
340
360
380
360
380
400
380
400
420
400

Enter Start Date:

01/01/01

Finish Date:

Enter Your 1RM in the DL

Workout

Set 1
Set 2
Set 3
Set 4
1
150
170
192.5
2
170
192.5
212.5
3
192.5
212.5
235
4
170
192.5
212.5
5
192.5
212.5
235
6
212.5
235
255
7
192.5
212.5
235
8
212.5
235
255
9
235
255
277.5
10
212.5
235
255
11
235
255
277.5
12
255
277.5
297.5
13
235
255
277.5
14
255
277.5
297.5
15
277.5
297.5
320
16
255
277.5
297.5
17
277.5
297.5
320
18
297.5
320
340
19
277.5
297.5
320
20
297.5
320
340
21
320
340
362.5
22
297.5
320
340
23
320
340
362.5
24
340
362.5
382.5
25
320
340
362.5
26
340
362.5
382.5
27
362.5
382.5
405
28
340
362.5
382.5
29 Warm up then new single rep max

04/09/01

425
Set 5
212.5
235
255
235
255
277.5
255
277.5
297.5
277.5
297.5
320
297.5
320
340
320
340
362.5
340
362.5
382.5
362.5
382.5
405
382.5
405
425
405

235
255
277.5
255
277.5
297.5
277.5
297.5
320
297.5
320
340
320
340
362.5
340
362.5
382.5
362.5
382.5
405
382.5
405
425
405
425
447.5
425