BILL STARR 5x5

A Base Version for Novice to Intermediate Lifters

Linear Pre-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.
I will also note that this is not a 9 week program, you continue making increases for as long as you are
able to. If you read the Program Description, you already know that. I only included 9 weeks to make this simple
and compact. It's meant to sketch out the program and clarify the progression and is not meant
as a substitute for 5 minutes of reading. If you are investing yourself in this program over a series of weeks and
care about your progress, it likely makes sense to read the damn description and make sure you have it right.

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.

Set Interval is the percent change between sets based on the top set of the day for a given exercise.
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 t

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 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:

Squat
Bench
Row
Dead
Incline

Test Weight
150
120
100
180
100

Set Interval
Tonnage Cutoff

12.5%
60%

Reps Achieved (<12)

1
1
3
1
5

1RM
150
120
106
180
113

5RM
133
107
94
160
100

Generally 10-15%
Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Day
Monday

Exercise
Squat

Bench

Row

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

Wk 1
62
77
93
108
124
49
62
74
86
99
44
55
65
76
87

Wk 2
63
79
95
111
127
51
63
76
89
101
45
56
67
78
89

Wk 3
65
81
97
114
130
52
65
78
91
104
46
57
69
80
92

Wk 4
67
83
100
117
133
53
67
80
93
107
47
59
71
82
94

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

62
77
93
93
58
70
81
93
93
111
130
148

63
79
95
95
59
71
83
95
95
114
133
152

65
81
97
97
61
73
85
98
97
117
136
156

67
83
100
100
63
75
88
100
100
120
140
159.984

5
5

62
77

63
79

65
81

67
83

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

Squat

Incline Bench

Deadlift

Assistance:
3 Sets of Situps
Friday

Squat

Bench

Row

5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

93
108
127
93
49
62
74
86
101
74
44
55
65
76
89
65

95
111
130
95
51
63
76
89
104
76
45
56
67
78
92
67

97
114
133
97
52
65
78
91
107
78
46
57
69
80
94
69

100
117
137
100
53
67
80
93
109
80
47
59
71
82
96
71

Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Tonnage:
Core Exercise Tonnage

Monday
Wednesady
Friday
Weekly

5,806
5,538
7,068
18,411

5,955
5,680
7,249
18,884

6,108
5,825
7,435
19,368

6,264
5,975
7,626
19,864

Tonnage w/Significance Cutoff

Monday
Wednesady
Friday
Weekly

4,064
4,089
5,326
13,480

4,168
4,194
5,463
13,825

4,275
4,302
5,603
14,180

4,385
4,412
5,746
14,543

diate Lifters

e this simple

k for high performance on top sets)

Basically a proxy for workload.

unt light sets

precise with weight

innovative/inexpensive
small lift is inherently smaller.

Version Beta 0.3

Wk 5
68
85
102
120
137
55
68
82
96
109
48
60
72
84
96

Wk 6
70
88
105
123
140
56
70
84
98
112
49
62
74
87
99

Wk 7
72
90
108
126
144
57
72
86
100
115
51
63
76
89
101

Wk 8
74
92
110
129
147
59
74
88
103
118
52
65
78
91
104

Wk 9
75
94
113
132
151
60
75
91
106
121
53
67
80
93
106

68
85
102
102
64
77
90
103
102
123
143
164

70
88
105
105
66
79
92
105
105
126
147
168

72
90
108
108
67
81
94
108
108
129
151
172

74
92
110
110
69
83
97
110
110
132
155
177

75
94
113
113
71
85
99
113
113
136
158
181

68
85

70
88

72
90

74
92

75
94

102
120
140
102
55
68
82
96
112
82
48
60
72
84
99
72

105
123
144
105
56
70
84
98
115
84
49
62
74
87
101
74

108
126
147
108
57
72
86
100
118
86
51
63
76
89
104
76

110
129
151
110
59
74
88
103
121
88
52
65
78
91
106
78

113
132
155
113
60
75
91
106
124
91
53
67
80
93
109
80

6,421
6,124
7,816
20,361

6,581
6,277
8,012
20,870

6,746
6,434
8,212
21,392

6,914
6,595
8,417
21,926

7,087
6,760
8,628
22,475

4,495
4,522
5,890
14,907

4,607
4,636
6,037
15,280

4,722
4,751
6,188
15,662

4,840
4,870
6,343
16,053

4,961
4,992
6,501
16,455

NOTE:

Squat
Bench
Row
Dead
Incline

All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i
Don't Change or Touch Anything
0 Test WeightReps Achieved
1RM(<12) 5RM
150
1
150
133.32
120
1
120 106.656
100
3
106 94.11266
180
1
180 159.984
100
5
113
100

Squat 1RM
Bench 1RM
Row 1RM
Incline 1RM
Deadlift 1RM

1RM
1RM
1RM
1RM
1RM

Day
Monday

Reps

Exercise
Squat

Bench

Row

150
120
106
113
180

Wk 1
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Set Interval
13% Generally 10-15%
Tonnage Cutoff 60% Given % of Single Rep Max for Inc

150
120
106
113
180

Wk 2

150
120
106
113
180

Wk 3

150
120
106
113
180

Wk 4

154
123
109
115
185

Wk 5

158
126
111
118
189

Wk 6

62
77
93
108
124
49
62
74
86
99
44
55
65
76
87

63
79
95
111
127
51
63
76
89
101
45
56
67
78
89

65
81
97
114
130
52
65
78
91
104
46
57
69
80
92

67
83
100
117
133
53
67
80
93
107
47
59
71
82
94

68
85
102
120
137
55
68
82
96
109
48
60
72
84
96

70
88
105
123
140
56
70
84
98
112
49
62
74
87
99

62
77
93
93
58
70
81
93
93
111
130
148

63
79
95
95
59
71
83
95
95
114
133
152

65
81
97
97
61
73
85
98
97
117
136
156

67
83
100
100
63
75
88
100
100
120
140
160

68
85
102
102
64
77
90
103
102
123
143
164

70
88
105
105
66
79
92
105
105
126
147
168

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

Incline Bench

Deadlift

Assistance:

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

3 Sets of Situps
Friday

Squat

Bench

Row

5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

62
77
93
108
127
93
49
62
74
86
101
74
44
55
65
76
89
65

63
79
95
111
130
95
51
63
76
89
104
76
45
56
67
78
92
67

65
81
97
114
133
97
52
65
78
91
107
78
46
57
69
80
94
69

67
83
100
117
137
100
53
67
80
93
109
80
47
59
71
82
96
71

68
85
102
120
140
102
55
68
82
96
112
82
48
60
72
84
99
72

70
88
105
123
144
105
56
70
84
98
115
84
49
62
74
87
101
74

Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps
Core Exercise TonnageMonday
Wednesady
Friday

5806
5538
7068

5955
5680
7249

6108
5825
7435

6264
5975
7626

6421
6124
7816

6581
6277
8012

Relevant Tonnage

4064
4089
5326

4168
4194
5463

4275
4302
5603

4385
4412
5746

4495
4522
5890

4607
4636
6037

Monday
Wednesday
Friday

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

Generally 10-15%
Given % of Single Rep Max for Inclusion in Relevant Tonnage

162
129
114
121
194

Wk 7

166
132
117
124
199

Wk 8

170
136
120
127
204

Wk 9

Wk 1

Wk 2

Wk 3

Wk 4

Wk 5

72
90
108
126
144
57
72
86
100
115
51
63
76
89
101

74
92
110
129
147
59
74
88
103
118
52
65
78
91
104

75
94
113
132
151
60
75
91
106
121
53
67
80
93
106

0
0
93
108
124
0
0
74
86
99
0
0
65
76
87

0
0
95
111
127
0
0
76
89
101
0
0
67
78
89

0
0
97
114
130
0
0
78
91
104
0
0
69
80
92

0
0
100
117
133
0
0
80
93
107
0
0
71
82
94

0
0
102
120
137
0
0
82
96
109
0
0
72
84
96

72
90
108
108
67
81
94
108
108
129
151
172

74
92
110
110
69
83
97
110
110
132
155
177

75
94
113
113
71
85
99
113
113
136
158
181

0
0
93
93
0
70
81
93
0
111
130
148

0
0
95
95
0
71
83
95
0
114
133
152

0
0
97
97
0
73
85
98
0
117
136
156

0
0
100
100
0
75
88
100
0
120
140
160

0
0
102
102
0
77
90
103
0
123
143
164

72
90
108
126
147
108
57
72
86
100
118
86
51
63
76
89
104
76

74
92
110
129
151
110
59
74
88
103
121
88
52
65
78
91
106
78

75
94
113
132
155
113
60
75
91
106
124
91
53
67
80
93
109
80

6746
6434
8212

6914
6595
8417

7087
6760
8628

4722
4751
6188

4840
4870
6343

4961
4992
6501

0
0
93
108
127
93
0
0
74
86
101
74
0
0
65
76
89
65

0
0
95
111
130
95
0
0
76
89
104
76
0
0
67
78
92
67

0
0
97
114
133
97
0
0
78
91
107
78
0
0
69
80
94
69

0
0
100
117
137
100
0
0
80
93
109
80
0
0
71
82
96
71

0
0
102
120
140
102
0
0
82
96
112
82
0
0
72
84
99
72

Wk 6

Wk 7

Wk 8

Wk 9

0
0
105
123
140
0
0
84
98
112
0
0
74
87
99

0
0
108
126
144
0
0
86
100
115
0
0
76
89
101

0
0
110
129
147
0
0
88
103
118
0
0
78
91
104

0
0
113
132
151
0
0
91
106
121
0
0
80
93
106

0
0
105
105
0
79
92
105
0
126
147
168

0
0
108
108
0
81
94
108
0
129
151
172

0
0
110
110
0
83
97
110
0
132
155
177

0
0
113
113
0
85
99
113
0
136
158
181

0
0
105
123
144
105
0
0
84
98
115
84
0
0
74
87
101
74

0
0
108
126
147
108
0
0
86
100
118
86
0
0
76
89
104
76

0
0
110
129
151
110
0
0
88
103
121
88
0
0
78
91
106
78

0
0
113
132
155
113
0
0
91
106
124
91
0
0
80
93
109
80