Start:

This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page, then go to the Program sheet to get started.

Step 1:

Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in kilograms or 2 if you're working in pounds.

Units

(1 = kg, 2 = lb)

Step 2:

Enter your starting date, body weight, and body fat percentage. If you dont have a way to measure body fat, it's OK to start the program without it, but you should get yourself a body fat caliper.

Date 20-Oct-2011 Weight 162.0 BF % 10.0%

Step 3:

If you are a new lifter, you're finished. Go to the Program worksheet and begin your training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column.

Squat Bench Press Row Deadlift

Weight 120 120

Reps 8 10

5RM 132 142 0 0 0

Starting Weight 65 70 45 65 90

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

llow the instructions on this page,

ou're working in

Pounds

dont have a way

uld get yourself a

d begin your

one in the Weight

ts in the Reps

Exercise Squat Bench Press Overhead Press Barbell Row Deadlift

Sets 5 5 5 5 1

Week 1 Week 2 Reps 20-Oct 22-Oct 24-Oct 27-Oct 29-Oct 31-Oct 5 65 70 75 80 85 90 5 70 75 80 5 45 50 55 5 65 70 75 5 90 100 110 162.0 10.0%

Week 3
3-Nov 5-Nov

95 85 80

100 60 120

Body Weight Body Fat

How to Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long.

Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temp

Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help

If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa

Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o

Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

Week 3
7-Nov 10-Nov

Week 4
12-Nov 14-Nov 17-Nov

Week 5
19-Nov 21-Nov 24-Nov

Week 6
26-Nov 28-Nov 1-Dec

Week 7
3-Dec

105 90 85

110 65

115 95 90

120 70

125 100 95

130 75

135 105 100

140 80

145 110 105

150 85

155 115 110

160 90 180

130

140

150

160

170

ong.

chnique is good, but resist the temptation to go too quickly. Think long-term.

ith good technique and without help. Aim for 5x5.

n three consecutive workouts, deload for that exercise only.

e weight by 10% for that exercise only. Increase the weight in 5lb increments from there.

ts and pictures (front, back, and sides) every two weeks.

Week 7
5-Dec 8-Dec

Week 8
10-Dec 12-Dec 15-Dec

Week 9
17-Dec 19-Dec 22-Dec

Week 10
24-Dec 26-Dec 29-Dec

Week 11
31-Dec

165 120 115

170 95

175 125 120

180 100

185 130 125

190 105

195 135 130

200 110

205 140 135

210 115

215 145 140

220 120 240

190

200

210

220

230

StrongLifts 5x5 doesn't stop h

Here's what to do after Week 12: After two deloads on squats, switch from 5x5 to 3x5. After another two deloads on squats, switch from 3x5 to 1x5. Only then should you switch to Madcow. right of Week 12. This works best if you do it while those cells are still empty.

Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reas

To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them

Week 11
2-Jan 5-Jan

Week 12
7-Jan 9-Jan

225 150 145

230 125

235 155 150

240 130 260

250

doesn't stop here!

3x5 to 1x5.

s; don't start changing things for no reason.

x5.

ells for Weeks 11 and 12 and paste them to the

e those cells are still empty.

Instructions:

Simply enter the number of weeks you've completed on the program in the field below. This worksheet will pull your lifts from the Program sheet and chart your results.

Weeks Squat 65 75 90

2 Bench 70 75 80 Press 45 45 55 Row 65 70 75 Deadlift 90 90 110 Weight 162.0 BF % 10.0%

20-Oct-2011 24-Oct-2011 31-Oct-2011 7-Nov-2011 14-Nov-2011 21-Nov-2011 28-Nov-2011 5-Dec-2011 12-Dec-2011 19-Dec-2011 26-Dec-2011 2-Jan-2012 9-Jan-2012

StrongLifts 5x5 Progress

180

160

140

120

Weight

100

80

60

40

20

0 10/20/2011

10/27/2011

11/3/2011

11/10/2011

11/17/2011

11/24/2011

12/1/2011

12/8/2011

12/15/2011

Date

10/20/2011

10/27/2011

11/3/2011

11/10/2011

11/17/2011

11/24/2011

12/1/2011

12/8/2011

12/15/2011

Date

Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks. Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind.

20-Oct-2011 24-Oct-2011 31-Oct-2011 7-Nov-2011 14-Nov-2011 21-Nov-2011 28-Nov-2011 5-Dec-2011 12-Dec-2011 19-Dec-2011 26-Dec-2011 2-Jan-2012 9-Jan-2012

Squat 90 #N/A 65 #N/A 75 #N/A

Bench 80 #N/A 70 #N/A 75 #N/A

Press #N/A 45 #N/A 55 #N/A

Row 75 #N/A 65 #N/A 70 #N/A

Deadlift 110 #N/A 90 #N/A #N/A

Weight 162.0 #N/A #N/A #N/A

BF 10.0% #N/A % #N/A #N/A

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

5x5 Progress
12.0%

10.0%

8.0%

Series1

Series2

Body Fat %

Series3 Series4 Series5 Series6

Series1 Series1

6.0%

4.0%

2.0%

0.0% 12/15/2011 12/22/2011 12/29/2011 1/5/2012

12/15/2011

12/22/2011

12/29/2011

1/5/2012

ks, imagine what you'd achieve in 24 weeks. is a marathon, not a sprint keep that in mind.