Monday

Heavy

Reps
5
5
5
5
5

Week 1
45
55
65
80
93

Week 2
45
55
70
80
95

Week 3
45
60
70
85
97

Week 4
45
60
70
85
99

Week 5
50
60
75
85
101

Week 6
50
65
75
90
104

Week 7
50
65
80
90
107

Week 8
55
65
80
95
110

5
5
5
5
5

45
55
65
80
93

45
55
70
80
95

45
60
70
85
97

45
60
70
85
99

50
60
75
85
101

50
65
75
90
104

50
65
80
90
107

55
65
80
95
110

5
5
5
5
5
2 Sets
4 Sets

45
55
65
80
93

45
55
70
80
95

45
60
70
85
97

45
60
70
85
99

50
60
75
85
101

50
65
75
90
104

50
65
80
90
107

55
65
80
95
110

5
5
5
5

45
55
65
65

45
55
70
70

45
60
70
70

45
60
70
70

50
60
75
75

50
65
75
75

50
65
80
80

55
65
80
80

Incline Press
(or Military Press)

5
5
5
5

55
65
80
93

55
70
80
95

60
70
85
97

60
70
85
99

60
75
85
101

65
75
90
104

65
80
90
107

65
80
95
110

Deadlift
(or High Pulls)

5
5
5
5

55
65
80
93

55
70
80
95

60
70
85
97

60
70
85
99

60
75
85
101

65
75
90
104

65
80
90
107

65
80
95
110

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers

Exercises
Weighted Sit-Ups
Wednesday
Light
Squat

5x5 by Pound

Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x
Madcow. Only edit the cells in yellow. The first column, Current Max, is where you will enter your yo
where you enter how many reps your previous maxes were tested at. The Lb Increase, column is the amo
lift per week. The % to Reset, column is how far back you'd like to begin before hitting your former maxes
are revisited in Week 4. The Smallest Weight, field is the smallest weight increment that can be added to
them here. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STR
Madcow's Bill Starr 5x5 Official Website
Original Bill Starr Power Routine
5x5 Question Forum
Smallest Weight Increment:
Current Max
Squat
100
Bench Press
100
Row
100
Incline Press
100
Deadlift
100

Monday
Heavy

Squat

Bench Press

Row
(or Power Clean)

Assistance Weighted Hypers

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat

1
Reps (<12)
5
5
5
5
5

Reps
5
5
5
5
5

Week 1
35
45
55
65

Week 2
40
50
60
70

Week 3
45
55
65
80

76

84

92

5
5
5
5
5

40
50
60
70

45
55
65
75

45
55
70
80

85

90

95

40
50
60
70
85

45
55
65
75
90

45
55
70
80
95

35

40

45

5
5
5
5
5
2 Sets
4 Sets
5

Page 2

5x5 by Pound
5
5
5
Incline Press
(or Military Press)

Deadlift
(or High Pulls)

Assistance
Exercises
Friday
Medium

Sit-Ups

Squat

Bench Press

Row
(or Power Clean)

Assistance
Exercises

Weighted Dips
Barbell Curls
Triceps Extensions

5
5
5
5

45
55

50
60

55
65

55

60

65

55
65
75

55
65
80
92

60
70
80
96

70

50
60
70
80

55
65
75
90

40
50
60
70

45
55
65
80

50
60
75
85

84

92

100

63

69

75

45
55
65
75

45
55
70
80

50
60
75
85

90

95

100

68

71

75

45
55
65
75

45
55
70
80

50
60
75
85

90

95

100

68

71

75

88

5
5
5
5
3 Sets

40
50
60

5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8
3x5-8
3x8
3x8

Page 3

5x5 by Pound

tarr's 5x5

ear Version

s designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or
Max, is where you will enter your your previous rep maxes. The Reps, column is
The Lb Increase, column is the amount (in lbs.) that you would like to increase each
egin before hitting your former maxes. It is customary to adjust the % so old maxes
eight increment that can be added to the barbell. If you don't have microweights, get
ht/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

w's Bill Starr 5x5 Official Website

ginal Bill Starr Power Routine
5x5 Question Forum

1RM
113
113
113
113
113

5RM
100
100
100
100
100

Lb Increase
8
5
5
4
10

% to Reset
24.00%
15.00%
15.00%
12.00%
30.00%

Week 4
50
60
75
85

Week 5
50
65
80
95

Week 6
55
70
85
100

Week 7
60
75
90
105

Week 8
65
80
95
115

Week 9
70
85
105
120

Week 10
70
90
110
130

100

108

116

124

132

140

148

50
60
75
85

50
65
75
90

55
65
80
95

55
70
85
100

60
75
90
105

60
75
90
110

65
80
95
110

100

105

110

115

120

125

130

50
60
75
85
100

50
65
75
90
105

55
65
80
95
110

55
70
85
100
115

60
75
90
105
120

60
75
90
110
125

65
80
95
110
130

50

50

55

60

65

70

70

Page 4

5x5 by Pound
60
75

65
80

70
85

75
90

80
95

85
105

90
110

75

80

85

90

95

105

110

60
75
85
100

65
75
90
104

65
80
95
108

70
80
95
112

70
85
100
116

75
90
105
120

75
90
105
124

60
75
85
100

65
80
95
110

75
90
105
120

80
95
110
130

85
105
120
140

90
110
130
150

100
120
140
160

50
65
80
95

55
70
85
100

60
75
90
105

65
80
95
115

70
85
105
120

70
90
110
130

75
95
115
135

108

116

124

132

140

148

156

81

87

93

99

105

111

117

50
65
75
90

55
65
80
95

55
70
85
100

60
75
90
105

60
75
90
110

65
80
95
110

65
85
100
115

105

110

115

120

125

130

135

79

83

86

90

94

98

101

50
65
75
90

55
65
80
95

55
70
85
100

60
75
90
105

60
75
90
110

65
80
95
110

65
85
100
115

105

110

115

120

125

130

135

79

83

86

90

94

98

101

Page 5

5x5 by Pound

Week 11
75
95
115
135

Week 12
80
100
120
140

156

164

65
85
100
115

70
85
105
120

135

140

65
85
100
115
135

70
85
105
120
140

75

80

Page 6

5x5 by Pound
95
115

100
120

115

120

80
95
110
128

80
95
115
132

105
125
145
170

110
135
155
180

80
100
120
140

85
105
125
150

164

172

123

129

70
85
105
120

70
90
105
125

140

145

105

109

70
85
105
120

70
90
105
125

140

145

105

109

Page 7