12 Week Workout Program Planner version 1b

StrongLifts 5x5 Beginner Strength Training Program

With Warm-up Sets
by: Kilim
7/28/2008 to 10/19/2008
Just change the starting date to your own.

This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
Please use this spreadsheet and modify it as you see fit.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.
Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used min

This worksheet has been inspired by:

Mehdi's StrongLifts 5×5 Beginner Strength Training Program

How to use this worksheet:

* READ Mehdi's write-up and follow it! StrongLifts 5×5 Beginner Strength Training Program

* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)
- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)
* Or you can just use this worksheet however it fits your needs!

* Just change the starting date in the Intro Tab to your own.
- IF you missed a workout day. Just change the dates until you get it back to your regular schedule.
The future dates should get back to the regular dates after a week of manual changing of the dates.

* No need to chart the Warm-up sets that are 5 * 2 * Bar

- Warm-up sets of 5 * 2 * Bar is expected except for Deadlifts & Barbell Rows, which can be started with

Tips
Use bigger increments if the workouts are too easy & your technique is good. Resist the temptation to go to fast, th
Never lower the weight, even if you miss reps. Do as much reps as you can without help, aiming for 5x5.
If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload
Deload after 3 missed attempts with the same weight by lower the weight by 20%. Build up the weight focussing on
Keep doing this routine until you stall on your Squat & need to do hard deloads. Getting to a 100kg/220lbs Squat is

You can download this worksheet here: http://forum.bodybuilding.com/showthread.php?p=179499851#post179499851

ner in one area.

sk someone to modify it for you.

spreadsheet as you have used mine :D

h Training Program

Wednesday & Friday)

t back to your regular schedule.

of manual changing of the dates.

bell Rows, which can be started with heavier weights.

Resist the temptation to go to fast, think long-term.

hout help, aiming for 5x5.
xt workout. If you still miss it, deload.
0%. Build up the weight focussing on speed & technique.
. Getting to a 100kg/220lbs Squat is possible on this routine.

p?p=179499851#post179499851
Day 1: Exercises & Cardio

7/28/2008 8/11/2008 8/25/2008 9/8/2008 9/22/2008 10/6/2008

Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep

Warm-up

Squat

Warm-up

Bench Press

Warm-up

Barbell Row

Warm-up

Dips

Distance Time Distance Time Distance Time Distance Time Distance Time Distance Time
Cardio

8/4/2008 8/18/2008 9/1/2008 9/15/2008 9/29/2008 10/13/2008

Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep Weight Rep

Warm-up

Squat

Warm-up

Overhead Press

Warm-up

Deadlift

Warm-up

Pull-ups

Warm-up

Chin-ups

Distance Time Distance Time Distance Time Distance Time Distance Time Distance Time
Cardio

How to use: Just fill in the areas with your own data!
No need to chart the Warm-up sets that are 5 * 2 * Bar
Day 2:

7/29/2008 8/12/2008 8/26/2008 9/9/2008

Distance Time Distance Time Distance Time Distance Time
Cardio

8/5/2008 8/19/2008 9/2/2008 9/16/2008

Distance Time Distance Time Distance Time Distance Time
Cardio

How to use:
Just fill in the areas with your own data!
 9/23/2008 10/7/2008
Distance Time Distance Time

9/30/2008 10/14/2008
Distance Time Distance Time
Day 3: Exercises & Cardio

7/30/2008 8/13/2008 8/27/2008 9/10/2008

Weight Rep Weight Rep Weight Rep Weight

Warm-up

Squat

Warm-up

Overhead Press

Warm-up

Deadlift

Warm-up

Pull-ups

Warm-up

Chin-ups

Distance Time Distance Time Distance Time Distance

Cardio

8/6/2008 8/20/2008 9/3/2008 9/17/2008

Weight Rep Weight Rep Weight Rep Weight

Warm-up
 Warm-up

Squat

Warm-up

Bench Press

Warm-up

Barbell Row

Warm-up

Dips

Distance Time Distance Time Distance Time Distance

Cardio

How to use: Just fill in the areas with your own data!
No need to chart the Warm-up sets that are 5 * 2 * Bar
9/10/2008 9/24/2008 10/8/2008
Rep Weight Rep Weight Rep

Time Distance Time Distance Time

9/17/2008 10/1/2008 10/15/2008

Rep Weight Rep Weight Rep
Time Distance Time Distance Time
Day 4:

7/31/2008 8/14/2008 8/28/2008 9/11/2008

Distance Time Distance Time Distance Time Distance Time
Cardio

8/7/2008 8/21/2008 9/4/2008 9/18/2008

Distance Time Distance Time Distance Time Distance Time
Cardio

How to use:
Just fill in the areas with your own data!
 9/25/2008 10/9/2008
Distance Time Distance Time

10/2/2008 10/16/2008
Distance Time Distance Time
Day 5: Exercise & Cardio

8/1/2008 8/15/2008 8/29/2008 9/12/2008

Weight Rep Weight Rep Weight Rep Weight

Warm-up

Squat

Warm-up

Bench Press

Warm-up

Barbell Row

Warm-up

Dips

Distance Time Distance Time Distance Time Distance

Cardio

8/8/2008 8/22/2008 9/5/2008 9/19/2008

Weight Rep Weight Rep Weight Rep Weight

Warm-up
 Warm-up

Squat

Warm-up

Overhead Press

Warm-up

Deadlift

Warm-up

Pull-ups

Warm-up

Chin-ups

Distance Time Distance Time Distance Time Distance

Cardio

How to use: Just fill in the areas with your own data!
No need to chart the Warm-up sets that are 5 * 2 * Bar
9/12/2008 9/26/2008 10/10/2008
Rep Weight Rep Weight Rep

Time Distance Time Distance Time

9/19/2008 10/3/2008 10/17/2008

Rep Weight Rep Weight Rep
Time Distance Time Distance Time
Day 6:

8/2/2008 8/16/2008 8/30/2008 9/13/2008

Distance Time Distance Time Distance Time Distance
Cardio

8/9/2008 8/23/2008 9/6/2008 9/20/2008

Distance Time Distance Time Distance Time Distance
Cardio

How to use:
Just fill in the areas with your own data!
9/13/2008 9/27/2008 10/11/2008
Time Distance Time Distance Time

9/20/2008 10/4/2008 10/18/2008

Time Distance Time Distance Time
Day 7:

8/3/2008 8/17/2008 8/31/2008 9/14/2008

Distance Time Distance Time Distance Time Distance
Cardio

8/10/2008 8/24/2008 9/7/2008 9/21/2008

Distance Time Distance Time Distance Time Distance
Cardio

How to use:
Just fill in the areas with your own data!
9/14/2008 9/28/2008 10/12/2008
Time Distance Time Distance Time

9/21/2008 10/5/2008 10/19/2008

Time Distance Time Distance Time
 Body Fat Tracking Chart
A B C D E F

(AxB)/100 A-C 100-E

Lean
Lean
Date Weight % Body Body Fat Body
Fat (lb) Body
(MM/DD/YR) (lb) Fat % Goal Mass %
Mass (lb)
Goal
Week 1 - Day 1 7/28/08 175.00 20.70 36.23 138.78 15.00 85.00
2 7/29/08 0.00 0.00 15.00 85.00
3 7/30/08 0.00 0.00 15.00 85.00
4 7/31/08 0.00 0.00 15.00 85.00
5 8/1/08 0.00 0.00 15.00 85.00
6 8/2/08 0.00 0.00 15.00 85.00
7 8/3/08 0.00 0.00 15.00 85.00
Week 2 - Day 8 8/4/08 0.00 0.00 15.00 85.00
9 8/5/08 0.00 0.00 15.00 85.00
10 8/6/08 0.00 0.00 15.00 85.00
11 8/7/08 0.00 0.00 15.00 85.00
12 8/8/08 0.00 0.00 15.00 85.00
13 8/9/08 0.00 0.00 15.00 85.00
14 8/10/08 0.00 0.00 15.00 85.00
Week 3 - Day 15 8/11/08 0.00 0.00 15.00 85.00
16 8/12/08 0.00 0.00 15.00 85.00
17 8/13/08 0.00 0.00 15.00 85.00
18 8/14/08 0.00 0.00 15.00 85.00
19 8/15/08 0.00 0.00 15.00 85.00
20 8/16/08 0.00 0.00 15.00 85.00
21 8/17/08 0.00 0.00 15.00 85.00
Week 4 - Day 22 8/18/08 0.00 0.00 15.00 85.00
23 8/19/08 0.00 0.00 15.00 85.00
24 8/20/08 0.00 0.00 15.00 85.00
25 8/21/08 0.00 0.00 15.00 85.00
26 8/22/08 0.00 0.00 15.00 85.00
27 8/23/08 0.00 0.00 15.00 85.00
28 8/24/08 0.00 0.00 15.00 85.00
Week 5 - Day 29 8/25/08 0.00 0.00 15.00 85.00
30 8/26/08 0.00 0.00 15.00 85.00
31 8/27/08 0.00 0.00 15.00 85.00
32 8/28/08 0.00 0.00 15.00 85.00
33 8/29/08 0.00 0.00 15.00 85.00
34 8/30/08 0.00 0.00 15.00 85.00
35 8/31/08 0.00 0.00 15.00 85.00
Week 6 - Day 36 9/1/08 0.00 0.00 15.00 85.00
37 9/2/08 0.00 0.00 15.00 85.00
38 9/3/08 0.00 0.00 15.00 85.00
39 9/4/08 0.00 0.00 15.00 85.00
40 9/5/08 0.00 0.00 15.00 85.00
41 9/6/08 0.00 0.00 15.00 85.00
 42 9/7/08 0.00 0.00 15.00 85.00
Week 7 - Day 43 9/8/08 0.00 0.00 15.00 85.00
44 9/9/08 0.00 0.00 15.00 85.00
45 9/10/08 0.00 0.00 15.00 85.00
46 9/11/08 0.00 0.00 15.00 85.00
47 9/12/08 0.00 0.00 15.00 85.00
48 9/13/08 0.00 0.00 15.00 85.00
49 9/14/08 0.00 0.00 15.00 85.00
Week 8 - Day 50 9/15/08 0.00 0.00 15.00 85.00
51 9/16/08 0.00 0.00 15.00 85.00
52 9/17/08 0.00 0.00 15.00 85.00
53 9/18/08 0.00 0.00 15.00 85.00
54 9/19/08 0.00 0.00 15.00 85.00
55 9/20/08 0.00 0.00 15.00 85.00
56 9/21/08 0.00 0.00 15.00 85.00
Week 9 - Day 57 9/22/08 0.00 0.00 15.00 85.00
58 9/23/08 0.00 0.00 15.00 85.00
59 9/24/08 0.00 0.00 15.00 85.00
60 9/25/08 0.00 0.00 15.00 85.00
61 9/26/08 0.00 0.00 15.00 85.00
62 9/27/08 0.00 0.00 15.00 85.00
63 9/28/08 0.00 0.00 15.00 85.00
Week 10 - Day 64 9/29/08 0.00 0.00 15.00 85.00
65 9/30/08 0.00 0.00 15.00 85.00
66 10/1/08 0.00 0.00 15.00 85.00
67 10/2/08 0.00 0.00 15.00 85.00
68 10/3/08 0.00 0.00 15.00 85.00
69 10/4/08 0.00 0.00 15.00 85.00
70 10/5/08 0.00 0.00 15.00 85.00
Week 11 - Day 71 10/6/08 0.00 0.00 15.00 85.00
72 10/7/08 0.00 0.00 15.00 85.00
73 10/8/08 0.00 0.00 15.00 85.00
74 10/9/08 0.00 0.00 15.00 85.00
75 10/10/08 0.00 0.00 15.00 85.00
76 10/11/08 0.00 0.00 15.00 85.00
77 10/12/08 0.00 0.00 15.00 85.00
Week 12 - Day 78 10/13/08 0.00 0.00 15.00 85.00
79 10/14/08 0.00 0.00 15.00 85.00
80 10/15/08 0.00 0.00 15.00 85.00
81 10/16/08 0.00 0.00 15.00 85.00
82 10/17/08 0.00 0.00 15.00 85.00
83 10/18/08 0.00 0.00 15.00 85.00
84 10/19/08 0.00 0.00 15.00 85.00

How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. DO NOT change ANY of the values for the other columns.
How to find your Bodyfat %?
You may find some helpful info in this thread I started:
How do you check your Body Fat %?

Women Men (%
Classification
(% fat) fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese > 32% > 25%
Chart
G H

(D/F)x100 A-G

Weight
Weight Loss
Goal (lb) Goal of
Fat (lb)
163.26 11.74
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Suggested Calorie Intake

Your Weight 175

StrongLifts Suggested Calorie Intake:

Calories/Pound Total Calories/Day Protein 45% Carbs

Cutting Phase 16 2800 315 245
Maintenance Phase 18 3150 354 276
Bulking Phase 20 3500 394 306
Your Calories 2300 259 201

IF Trying to Lose Fat:

* Start at 16 kcal/lb BW. -500 kcals per week until you start losing weight.

IF Trying to Gain Weight:

* Start at 18 kcal/lb BW. +500 kcals per week until you start gaining weight.

You can input the modified Calorie intake for Cutting/Bulking on the "Your Calories" row!

Note: The values above are taken from the article called:
StrongLifts.com’s 10 Nutrition Rules for Building Muscle, Losing Fat & Getting Stronger

This is different Suggested Calorie Intake:

Calories/Pound Total Calories/Day Protein 45% Carbs

Min Max Min Max Min Max Min
Cutting Phase 10 13 1750 2275 197 256 153
Maintenance Phase 13 15 2275 2625 256 295 199
Bulking Phase 15 18 2625 3150 295 354 230

NOTE: The values above are taken from the article called
*** Guide to Cutting, Bulking & Maintenance ***

How to use: Just input your current weight at the cell next to the Your Weight
Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats

Helpful Websites:
SparkPeople.com
my-calorie-counter.com
FitDay.com
 35% Fats 20%
245 62
276 70
306 78
201 51

start losing weight.

start gaining weight.

on the "Your Calories" row!

at & Getting Stronger

35% Fats 20%

Max Min Max
199 39 51
230 51 58
276 58 70

Carbs & Fats.

Other Info

32 Your Age 188 Your Max HR

175 Your Weight (lbs) 26.61 Your BMI
68 Your Height (inches) 87.50 Suggested Sedentary Lifestyle Water Intake (oz)
131.25 Suggested Active Lifestyle Water Intake (oz)

How to use: Just input your Age, Weight (in lbs) and your Height (in inches).

Beats/Minute
Ideal For (% Max HR) Desired benefit
Min Max
Light Exercise (50-60%) Maintain Healthy Heart/Get Fit 94 113
Weight Management (60-70%) Lose Weight/ Burn Fat 113 132
Aerobic Base Building (70-80%) Increase Stamina Aerobic Endurance 132 150
Optimal Conditioning (80-90%) Maintain Excellent Fitness Condition 150 169
Elite Athlete (90-100%) Maintain Superb Athletic Condition 169 188

Recommended Water Intake/Day 26.61 Your BMI

Lifestyle Ounces Cups Liter Gallon BMI Weight Status Categories
Sedentary 87.50 10.93 2.59 0.68 < 18.5 Underweight
Active 131.25 16.40 3.88 1.03 18.5-24.9 Normal
Note: 25-29.9 Overweight
Add 16 oz/day for Dry Climate > 30 Obese
 Add 16 oz/day for Strenous Exercise

Water Intake Info found here: http://www.naturodoc.com/library/nutrition/water.htm