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Bill Starr 5x5
Bill Starr 5x5
Bill Starr 5x5
Heavy Squat 5 45 45 45 45 50 50 50 55
5 55 55 60 60 60 65 65 65
5 65 70 70 70 75 75 80 80
5 80 80 85 85 85 90 90 95
5 93 95 97 99 101 104 107 110
Bench Press 5 45 45 45 45 50 50 50 55
5 55 55 60 60 60 65 65 65
5 65 70 70 70 75 75 80 80
5 80 80 85 85 85 90 90 95
5 93 95 97 99 101 104 107 110
Row 5 45 45 45 45 50 50 50 55
(or Power Clean) 5 55 55 60 60 60 65 65 65
5 65 70 70 70 75 75 80 80
5 80 80 85 85 85 90 90 95
5 93 95 97 99 101 104 107 110
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 45 45 45 45 50 50 50 55
5 55 55 60 60 60 65 65 65
5 65 70 70 70 75 75 80 80
5 65 70 70 70 75 75 80 80
Incline Press 5 55 55 60 60 60 65 65 65
(or Military Press) 5 65 70 70 70 75 75 80 80
5 80 80 85 85 85 90 90 95
5 93 95 97 99 101 104 107 110
Deadlift 5 55 55 60 60 60 65 65 65
(or High Pulls) 5 65 70 70 70 75 75 80 80
5 80 80 85 85 85 90 90 95
5 93 95 97 99 101 104 107 110
5x5 by Pound
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
Bench Press 5 40 45 45
5 50 55 55
5 60 65 70
5 70 75 80
5 85 90 95
Row 5 40 45 45
(or Power Clean) 5 50 55 55
5 60 65 70
5 70 75 80
5 85 90 95
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 35 40 45
Page 2
5x5 by Pound
5 45 50 55
5 55 60 65
5 55 60 65
Incline Press 5 55 55 60
(or Military Press) 5 65 65 70
5 75 80 80
5 88 92 96
Deadlift 5 40 50 55
(or High Pulls) 5 50 60 65
5 60 70 75
5 70 80 90
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 40 45 50
5 50 55 60
5 60 65 75
5 70 80 85
3 84 92 100
8 63 69 75
Bench Press 5 45 45 50
5 55 55 60
5 65 70 75
5 75 80 85
3 90 95 100
8 68 71 75
Row 5 45 45 50
(or Power Clean) 5 55 55 60
5 65 70 75
5 75 80 85
3 90 95 100
8 68 71 75
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 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
50 50 55 55 60 60 65
60 65 65 70 75 75 80
75 75 80 85 90 90 95
85 90 95 100 105 110 110
100 105 110 115 120 125 130
50 50 55 55 60 60 65
60 65 65 70 75 75 80
75 75 80 85 90 90 95
85 90 95 100 105 110 110
100 105 110 115 120 125 130
50 50 55 60 65 70 70
Page 4
5x5 by Pound
60 65 70 75 80 85 90
75 80 85 90 95 105 110
75 80 85 90 95 105 110
60 65 65 70 70 75 75
75 75 80 80 85 90 90
85 90 95 95 100 105 105
100 104 108 112 116 120 124
60 65 75 80 85 90 100
75 80 90 95 105 110 120
85 95 105 110 120 130 140
100 110 120 130 140 150 160
50 55 60 65 70 70 75
65 70 75 80 85 90 95
80 85 90 95 105 110 115
95 100 105 115 120 130 135
108 116 124 132 140 148 156
81 87 93 99 105 111 117
50 55 55 60 60 65 65
65 65 70 75 75 80 85
75 80 85 90 90 95 100
90 95 100 105 110 110 115
105 110 115 120 125 130 135
79 83 86 90 94 98 101
50 55 55 60 60 65 65
65 65 70 75 75 80 85
75 80 85 90 90 95 100
90 95 100 105 110 110 115
105 110 115 120 125 130 135
79 83 86 90 94 98 101
Page 5
5x5 by Pound
Week 11 Week 12
75 80
95 100
115 120
135 140
156 164
65 70
85 85
100 105
115 120
135 140
65 70
85 85
100 105
115 120
135 140
75 80
Page 6
5x5 by Pound
95 100
115 120
115 120
80 80
95 95
110 115
128 132
105 110
125 135
145 155
170 180
80 85
100 105
120 125
140 150
164 172
123 129
70 70
85 90
105 105
120 125
140 145
105 109
70 70
85 90
105 105
120 125
140 145
105 109
Page 7