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 a
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 worklo
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 sma
Microloading and Fractional Plates

Inputs:
Loading Phase
Test Weight Reps Achieved (<12) 1RM 5RM 5x5RM
Squat 130 5 146 130 120
Bench 80 5 90 80 74
Row 85 5 96 85 79
Dead 160 5 180 160 148
Incline 50 5 56 50 46

Week 1 Offset 80% Where you start in relation to Week 3, 80% is a good place to start for your first tim

1x5/1x3 Set Interval 6.0% For ramped days that build to a single heavy set of 5. Generally 6-12% is probabl

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 Exercise Reps Wk 1 Wk 2 Wk 3
Monday Squat 5 96 108 120
5 96 108 120
5 96 108 120
5 96 108 120
5 96 108 120
Bench 5 49 55 61
5 52 59 66
5 56 63 70
5 60 68 75
5 64 72 80
Row 5 52 58 65
5 56 63 70
5 60 67 75
5 64 72 80
5 68 77 85
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps

Wednesday Squat 5 87 95 103

5 87 95 103
 5 87 95 103
5 87 95 103
5 87 95 103
Deadlift 5 118 133 148
5 118 133 148
5 118 133 148
5 118 133 148
5 118 133 148
Incline Bench 5 37 42 46
5 37 42 46
5 37 42 46
5 37 42 46
5 37 42 46
Assistance:
5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase w
3 Sets of Situps

Friday Squat 5 79 89 99
5 85 96 107
5 92 103 114
5 98 110 122
5 104 117 130
Bench 5 59 67 74
5 59 67 74
5 59 67 74
5 59 67 74
5 59 67 74
Row 5 63 71 79
5 63 71 79
5 63 71 79
5 63 71 79
5 63 71 79
Assistance
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Tonnage:

Core Exercise Tonnage Monday 5,309 5,973 6,636

Wednesady 6,050 6,752 7,442
Friday 5,341 6,008 6,676
Weekly 16,699 18,732 20,754

Tonnage w/Significance Cutoff Monday 4,266 5,973 6,636

Wednesady 3,885 6,752 7,442
Friday 4,519 6,008 6,676
Weekly 12,670 18,732 20,754
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).

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

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

Deload/Intensification
New 1RM 3RM 3x3RM
154 145 138
95 89 85
100 95 90
188 178 169
59 55 53

ood place to start for your first time.

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

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

ant Tonnage

se Deloading and Intensification Phase

Wk 4 Reps Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
126 3 126 130 134 138 141
126 3 126 130 134 138 141
126 3 126 130 134 138 141
126
126
64 3 67 69 70 71 73
69 3 76 77 79 80 82
74 3 84 86 88 89 91
79
84
68 3 71 73 74 76 78
73 3 80 82 84 85 87
79 3 89 91 93 95 97
84
89

107
107
 107
107
107
155 3 155 160 164 169 173
155 3 155 160 164 169 173
155 3 155 160 164 169 173
155
155
49 3 49 50 51 53 54
49 3 49 50 51 53 54
49 3 49 50 51 53 54
49
49

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

104 3 109 111 114 116 119

112 3 123 125 128 131 134
120 3 137 139 142 145 149
128
137
78 3 78 80 82 85 87
78 3 78 80 82 85 87
78 3 78 80 82 85 87
78
78
83 3 83 87 91 95 97
83 3 83 87 91 95 97
83 3 83 87 91 95 97
83
83

6,968 2,540 2,604 2,667 2,731 2,799

7,782 1,836 1,888 1,940 1,992 2,042
7,009 2,548 2,629 2,710 2,791 2,861
21,760 6,923 7,120 7,317 7,515 7,702

6,968 2,540 2,604 2,667 2,731 2,799

7,782 1,836 1,888 1,940 1,992 2,042
7,009 2,548 2,629 2,710 2,791 2,861
21,760 6,923 7,120 7,317 7,515 7,702
 Core Tonnage by Week
25000

20000

15000

10000

5000

0
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8

Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
Relevant 12670 18732 20754 21760 6923 7120 7317 7515 7702
Wk 7 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 0
Squat 130 5 146.26 130 120.25 153.58 145.04 137.79 0
Bench 80 5 90.01 80 74 94.51 89.25 84.79 0
Row 85 5 95.63 85 78.63 100.42 94.83 90.09 0
Dead 160 5 180.02 160 148 187.96 177.51 168.63 0
Incline 50 5 56.26 50 46.25 58.74 55.47 52.7 0
0 0 0 0 0 0 0 0 0 0
1x5/1x3 Set Interval
6.00% For ramped days that0build to a single
0 heavy0 set of 5. Generally
0 6-12%
0 is probably
0 the range.
0
0 0.00% 0 0 0 0 0 0 0 0
Week 3/8 PR Increase
0.00% Amount your Week 30weight will 0be above current
0 PR. 0Default is 0%
0 where Wk 0 3 = Current
0 PR and Wk
0 0.00% 0 0 0 0 0 0 0 0
Tonnage Cutoff60.00% Given % of Single Rep 0 Max for Inclusion
0 in 0
Relevant 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
Template: 0 0 0 0 0 0 0 0 0
0 0 Loading/Volume Phase0 0 0 0 Deloading and Intensification
0 Phase
0
Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Reps Wk 5 Wk 6
Monday Squat 5 96.2 108.23 120.25 126.26 3 126.26 130.1
0 0 5 96.2 108.23 120.25 126.26 3 126.26 130.1
0 0 5 96.2 108.23 120.25 126.26 3 126.26 130.1
0 0 5 96.2 108.23 120.25 126.26 0 0 0
0 0 5 96.2 108.23 120.25 126.26 0 0 0
0 Bench 5 48.64 54.72 60.8 63.84 3 67.2 68.6
0 0 5 52.48 59.04 65.6 68.88 3 75.6 77.18
0 0 5 56.32 63.36 70.4 73.92 3 84 85.75
0 0 5 60.16 67.68 75.2 78.96 0 0 0
0 0 5 64 72 80 84 0 0 0
0 Row 5 51.68 58.14 64.6 67.83 3 71.4 72.89
0 0 5 55.76 62.73 69.7 73.19 3 80.33 82
0 0 5 59.84 67.32 74.8 78.54 3 89.25 91.11
0 0 5 63.92 71.91 79.9 83.9 0 0 0
0 0 5 68 76.5 85 89.25 0 0 0
0 Assistance: 0 0 0 0 0 0 0 0
0 2 Sets of Weighted Hypers
0 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 0 0
WednesdaySquat 5 86.58 95.24 103.42 107.32 0 0 0
0 0 5 86.58 95.24 103.42 107.32 0 0 0
0 0 5 86.58 95.24 103.42 107.32 0 0 0
0 0 5 86.58 95.24 103.42 107.32 0 0 0
0 0 5 86.58 95.24 103.42 107.32 0 0 0
0 Deadlift 5 118.4 133.2 148 155.4 3 155.4 159.81
0 0 5 118.4 133.2 148 155.4 3 155.4 159.81
0 0 5 118.4 133.2 148 155.4 3 155.4 159.81
0 0 5 118.4 133.2 148 155.4 0 0 0
0 0 5 118.4 133.2 148 155.4 0 0 0
0 Incline Bench 5 37 41.63 46.25 48.56 3 48.56 49.94
 0 0 5 37 41.63 46.25 48.56 3 48.56 49.94
0 0 5 37 41.63 46.25 48.56 3 48.56 49.94
0 0 5 37 41.63 46.25 48.56 0 0 0
0 0 5 37 41.63 46.25 48.56 0 0 0
0 Assistance: 0 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
0 to PR then
0 3 Sets of Situps 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Friday Squat 5 79.04 88.92 98.8 103.74 3 109.2 111.48
0 0 5 85.28 95.94 106.6 111.93 3 122.85 125.41
0 0 5 91.52 102.96 114.4 120.12 3 136.5 139.35
0 0 5 97.76 109.98 122.2 128.31 0 0 0
0 0 5 104 117 130 136.5 0 0 0
0 Bench 5 59.2 66.6 74 77.7 3 77.7 80.06
0 0 5 59.2 66.6 74 77.7 3 77.7 80.06
0 0 5 59.2 66.6 74 77.7 3 77.7 80.06
0 0 5 59.2 66.6 74 77.7 0 0 0
0 0 5 59.2 66.6 74 77.7 0 0 0
0 Row 5 62.9 70.76 78.63 82.56 3 82.56 86.65
0 0 5 62.9 70.76 78.63 82.56 3 82.56 86.65
0 0 5 62.9 70.76 78.63 82.56 3 82.56 86.65
0 0 5 62.9 70.76 78.63 82.56 0 0 0
0 0 5 62.9 70.76 78.63 82.56 0 0 0
0 Assistance 0 0 0 0 0 0 0 0
0 3 Sets of Barbell Curls
0 x 8 reps 0 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 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 0 0 0

Relevant Tonnage Monday 4266 5973 6636 6968 2540 2604 2667
Wednesday 3885 6752 7442 7782 1836 1888 1940
Friday 4519 6008 6676 7009 2548 2629 2710
meter 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 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
Wk 7 Wk 8 Wk 9 0 0 Day Exercise
133.95 137.79 141.23 0 0 0 Monday Squat
133.95 137.79 141.23 0 0 0 0 0
133.95 137.79 141.23 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
70 71.4 73.19 0 0 0 0 Bench
78.75 80.33 82.34 0 0 0 0 0
87.5 89.25 91.49 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
74.38 75.87 77.76 0 0 0 0 Row
83.67 85.35 87.48 0 0 0 0 0
92.97 94.83 97.2 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 Assistance:
0 0 0 0 0 0 0 2 Sets of Weighted Hype
0 0 0 0 0 0 0 4 Sets of Weighted Situp
0 0 0 0 0 0 0 0
0 0 0 0 0 0 WednesdaySquat
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
164.22 168.63 172.85 0 0 0 0 Deadlift
164.22 168.63 172.85 0 0 0 0 0
164.22 168.63 172.85 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
51.32 52.7 54.01 0 0 0 0 Incline Bench
 51.32 52.7 54.01 0 0 0 0 0
51.32 52.7 54.01 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 Assistance:
0 0 0 0 0 0 0 5x5 or 3x8 of Pullups/Ch
0 0 0 0 0 0 0 3 Sets of Situps
0 0 0 0 0 0 0 0
113.75 116.03 118.93 0 0 0 Friday Squat
127.97 130.54 133.8 0 0 0 0 0
142.19 145.04 148.66 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
82.43 84.79 86.91 0 0 0 0 Bench
82.43 84.79 86.91 0 0 0 0 0
82.43 84.79 86.91 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
90.74 94.83 97.2 0 0 0 0 Row
90.74 94.83 97.2 0 0 0 0 0
90.74 94.83 97.2 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 Assistance
0 0 0 0 0 0 0 3 Sets of Barbell Curls x
0 0 0 0 0 0 0 3 Sets of Triceps Extens
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

2731 2799
1992 2042
2791 2861
Reps Wk 1 Wk 2 Wk 3 Wk 4 Reps Wk 5 Wk 6 Wk 7 Wk 8
5 96 108 120 126 3 126 130 134 138
5 96 108 120 126 3 126 130 134 138
5 96 108 120 126 3 126 130 134 138
5 96 108 120 126
5 96 108 120 126
5 0 55 61 64 3 67 69 70 71
5 0 59 66 69 3 76 77 79 80
5 56 63 70 74 3 84 86 88 89
5 60 68 75 79
5 64 72 80 84
5 0 58 65 68 3 71 73 74 76
5 0 63 70 73 3 80 82 84 85
5 60 67 75 79 3 89 91 93 95
5 64 72 80 84
5 68 77 85 89
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 0 95 103 107
5 0 95 103 107
5 0 95 103 107
5 0 95 103 107
5 0 95 103 107
5 118 133 148 155 3 155 160 164 169
5 118 133 148 155 3 155 160 164 169
5 118 133 148 155 3 155 160 164 169
5 118 133 148 155
5 118 133 148 155
5 37 42 46 49 3 49 50 51 53
5 37 42 46 49 3 49 50 51 53
5 37 42 46 49 3 49 50 51 53
5 37 42 46 49
5 37 42 46 49
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
5 0 89 99 104 3 109 111 114 116
5 0 96 107 112 3 123 125 128 131
5 92 103 114 120 3 137 139 142 145
5 98 110 122 128
5 104 117 130 137
5 59 67 74 78 3 78 80 82 85
5 59 67 74 78 3 78 80 82 85
5 59 67 74 78 3 78 80 82 85
5 59 67 74 78
5 59 67 74 78
5 63 71 79 83 3 83 87 91 95
5 63 71 79 83 3 83 87 91 95
5 63 71 79 83 3 83 87 91 95
5 63 71 79 83
5 63 71 79 83
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 9
141
141
141

73
82
91

78
87
97

173
173
173

54
 54
54

119
134
149

87
87
87

97
97
97