5x5 Old

Startup
GETTING STARTED
Exercise
Test Poundage:
Reps achieved:
SQ
365
3
Main Exercises
BP
275
3
Estimated 1RM:
Estimated 3RM:
401
365
302
275
ROW
225
3
247
225
Assistance Exerci
DL
405
4
458
417
This is the only place you really need to fill in the blanks - just fill in the white cells above.
Change the top row only if you want to use substitute exercises. (Ususally a bad idea.)
The first time through, the numbers must be recent, tested maxes - not optimistic guesses! Be honest and accurate!
First time through, guess at your current three rep max. Warm up and see how many reps you can do with that poundage
Do as many reps as you can; record the number of clean reps you get in good form.
If you run the program several times consecutively,you can use the results of your test in Week 11 for the subsequent cycle
Over time, you may learn your individual responses enough to approximate your new maxes based on your Week 9 perfor
in that case, you can skip the test week, week 11, and simply restart the program using your projections.
SQ - squat; BP - bench press; ROW - barbell row; DL - deadlift and PR stands for Press, plain old standing press.
CHINs can be either underhand or overhand.
The weight listed should be the combined weight of the athlete, clothes, weight belt, and added weights.
If you aren't strong enough to do about 8 chins, pulldowns are an acceptable substitute.
If you can do 8-25 chins, pulldowns may still be worthwhile as part of your warmup.
If you do pulldowns, no need for the pads that hold down your knees.
There are two reasons people use those pads:
One, they are doing pulldowns with more than bodyweight; in that case, just do chins.
Two, they are heaving back with their lower back to cheat; this is to be avoided.
If benching this often bothers your shoulders, you might try some method of shortening the stroke Do floor presses, board presses, or put a rolled up towel on your chest.
Page 1
Startup
Assistance Exercises
PR
185
2
197
179
CHIN
250
4
283
258
Be honest and accurate!

ou can do with that poundage.
ek 11 for the subsequent cycle.

based on your Week 9 performance;
projections.
in old standing press.
ed weights.
Page 2
MONDAY
WEDNESDAY
FRIDAY
SQ
BP
ROW
SQ
DL
PR
CHIN
SQ
BP
ROW
Week 1
5x5
295
1x5
260
1x5
210
5x5
260
5x5
335
5x5
140
5x5
210
1x5
335
5x5
230
5x5
185
Week 2
5x5
300
1x5
265
1x5
215
5x5
260
5x5
345
5x5
145
5x5
215
1x5
345
5x5
230
5x5
190
Week 3
5x5
310
1x5
270
1x5
220
5x5
265
5x5
355
5x5
150
5x5
220
1x5
355
5x5
235
5x5
195
Week 4
5x5
320
1x5
275
1x5
225
5x5
270
5x5
365
5x5
155
5x5
225
1x5
365
5x5
240
5x5
195
Week 5
3x3
300
1x3
255
1x3
210
3x3
255
3x3
340
3x3
145
3x3
210
1x3
340
3x3
225
3x3
185
Week 6
3x3
320
1x3
275
1x3
225
3x3
280
3x3
365
3x3
155
3x3
225
1x3
365
3x3
240
3x3
195
Week 7
3x3
330
1x3
280
1x3
230
3x3
285
3x3
375
3x3
160
3x3
230
1x3
375
3x3
245
3x3
200
Week 8
3x3
335
1x3
285
1x3
235
3x3
285
3x3
385
3x3
165
3x3
235
1x3
385
3x3
250
3x3
205
Week 9
3x3
345
1x3
290
1x3
240
3x3
290
3x3
395
3x3
170
3x3
240
1x3
395
3x3
255
3x3
210
1x3
395
1x3
170
1x3
240
1x1
395
1x1
290
1x1
240
max
415
max
180
max
260
Week 10
Week 11
max
395
max
290
max
240
WEEK 1
WEEK 1
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
95
195
220
250
295
8
5
4
3
5
1
1
1
1
5
SQ
85
170
195
220
240
260
8
5
5
5
5
5
1
1
1
1
1
1
DL
70
140
160
180
195
210
8
5
5
5
5
5
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
*These are suggested warmup weights, use these numbers as a guideline.
Page 4
Weight
Reps
Sets
85
170
195
220
260
8
5
4
3
5
1
1
1
1
5
110
220
250
285
335
8
5
4
3
5
1
1
1
1
5
45
90
105
120
140
8
5
4
3
5
1
1
1
1
5
70
140
160
180
210
8
5
4
3
5
1
1
1
1
5
WEEK 1
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
110
220
250
285
310
335
8
5
5
5
5
5
1
1
1
1
1
1
75
150
175
195
230
8
5
4
3
5
1
1
1
1
5
60
120
140
155
185
8
5
4
3
5
1
1
1
1
5
Page 5
WEEK 2
WEEK 2
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
100
200
225
255
300
8
5
4
3
5
1
1
1
1
5
SQ
85
175
200
225
245
265
8
5
5
5
5
5
1
1
1
1
1
1
DL
70
140
160
185
200
215
8
5
5
5
5
5
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 6
Weight
Reps
Sets
85
170
195
220
260
8
5
4
3
5
1
1
1
1
5
115
230
260
295
345
8
5
4
3
5
1
1
1
1
5
50
95
110
125
145
8
5
4
3
5
1
1
1
1
5
70
140
160
185
215
8
5
4
3
5
1
1
1
1
5
WEEK 2
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
115
230
260
295
320
345
8
5
5
5
5
5
1
1
1
1
1
1
75
150
175
195
230
8
5
4
3
5
1
1
1
1
5
65
125
145
160
190
8
5
4
3
5
1
1
1
1
5
Page 7
WEEK 3
WEEK 3
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
100
205
235
265
310
8
5
4
3
5
1
1
1
1
5
SQ
90
180
205
230
250
270
8
5
5
5
5
5
1
1
1
1
1
1
DL
75
145
165
185
205
220
8
5
5
5
5
5
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 8
Weight
Reps
Sets
85
175
200
225
265
8
5
4
3
5
1
1
1
1
5
115
235
265
300
355
8
5
4
3
5
1
1
1
1
5
50
100
115
130
150
8
5
4
3
5
1
1
1
1
5
75
145
165
185
220
8
5
4
3
5
1
1
1
1
5
WEEK 3
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
115
235
265
300
330
355
8
5
5
5
5
5
1
1
1
1
1
1
80
155
175
200
235
8
5
4
3
5
1
1
1
1
5
65
130
145
165
195
8
5
4
3
5
1
1
1
1
5
Page 9
WEEK 4
WEEK4
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
105
210
240
270
320
8
5
4
3
5
1
1
1
1
5
SQ
90
180
205
235
255
275
8
5
5
5
5
5
1
1
1
1
1
1
DL
75
150
170
190
210
225
8
5
5
5
5
5
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 10
Weight
Reps
Sets
90
180
205
230
270
8
5
4
3
5
1
1
1
1
5
120
240
275
310
365
8
5
4
3
5
1
1
1
1
5
50
100
115
130
155
8
5
4
3
5
1
1
1
1
5
75
150
170
190
225
8
5
4
3
5
1
1
1
1
5
WEEK 4
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
120
240
275
310
340
365
8
5
5
5
5
5
1
1
1
1
1
1
80
160
180
205
240
8
5
4
3
5
1
1
1
1
5
65
130
145
165
195
8
5
4
3
5
1
1
1
1
5
Page 11
WEEK 5
WEEK 5
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
100
200
225
255
300
8
5
4
3
3
1
1
1
1
3
SQ
85
170
190
215
235
255
8
5
5
4
3
3
1
1
1
1
1
1
DL
70
140
160
180
195
210
8
3
3
3
3
3
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 12
Weight
Reps
Sets
85
170
190
215
255
8
5
4
3
3
1
1
1
1
3
110
225
255
290
340
8
5
4
3
3
1
1
1
1
3
50
95
110
125
145
8
5
4
3
3
1
1
1
1
3
70
140
160
180
210
8
5
4
3
3
1
1
1
1
3
WEEK 5
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
110
225
255
290
315
340
8
5
5
4
3
3
1
1
1
1
1
1
75
150
170
190
225
8
5
4
3
3
1
1
1
1
3
60
120
140
155
185
8
5
4
3
3
1
1
1
1
3
Page 13
WEEK 6
WEEK 6
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
105
210
240
270
295
320
8
6
4
3
1
3
1
1
1
1
1
3
SQ
90
180
205
235
255
275
8
5
4
3
3
3
1
1
1
1
1
1
DL
75
150
170
190
210
225
8
5
4
3
3
3
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 14
Weight
Reps
Sets
90
185
210
240
260
280
8
6
4
3
1
3
1
1
1
1
1
3
120
240
275
310
340
365
8
6
4
3
1
3
1
1
1
1
1
3
50
100
115
130
145
155
8
6
4
3
1
3
1
1
1
1
1
3
75
150
170
190
210
225
8
6
4
3
1
3
1
1
1
1
1
3
WEEK 6
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
120
240
275
310
340
365
8
5
4
3
3
3
1
1
1
1
1
1
80
160
180
205
220
240
8
6
4
3
1
3
1
1
1
1
1
3
65
130
145
165
180
195
8
6
4
3
1
3
1
1
1
1
1
3
Page 15
WEEK 7
WEEK 7
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
110
220
250
280
305
330
8
6
4
3
1
3
1
1
1
1
1
3
SQ
90
185
210
240
260
280
8
5
4
3
3
3
1
1
1
1
1
1
DL
75
150
175
195
215
230
8
5
4
3
3
3
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 16
Weight
Reps
Sets
95
190
215
240
265
285
8
6
4
3
1
3
1
1
1
1
1
3
125
250
280
320
345
375
8
6
4
3
1
3
1
1
1
1
1
3
55
105
120
135
150
160
8
6
4
3
1
3
1
1
1
1
1
3
75
150
175
195
215
230
8
6
4
3
1
3
1
1
1
1
1
3
WEEK 7
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
125
250
280
320
345
375
8
5
4
3
3
3
1
1
1
1
1
1
80
160
185
210
225
245
8
6
4
3
1
3
1
1
1
1
1
3
65
130
150
170
185
200
8
6
4
3
1
3
1
1
1
1
1
3
Page 17
WEEK 8
WEEK 8
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
110
220
250
285
310
335
8
6
4
3
1
3
1
1
1
1
1
3
SQ
95
190
215
240
265
285
8
5
4
3
3
3
1
1
1
1
1
1
DL
80
155
175
200
215
235
8
5
4
3
3
3
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 18
Weight
Reps
Sets
95
190
215
240
265
285
8
6
4
3
1
3
1
1
1
1
1
3
125
255
290
325
355
385
8
6
4
3
1
3
1
1
1
1
1
3
55
110
125
140
155
165
8
6
4
3
1
3
1
1
1
1
1
3
80
155
175
200
215
235
8
6
4
3
1
3
1
1
1
1
1
3
WEEK 8
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
125
255
290
325
355
385
8
5
4
3
3
3
1
1
1
1
1
1
85
165
190
215
230
250
8
6
4
3
1
3
1
1
1
1
1
3
70
135
155
175
190
205
8
6
4
3
1
3
1
1
1
1
1
3
Page 19
WEEK 9
WEEK 9
MONDAY
WEDNESDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
115
230
260
295
320
345
8
6
4
3
1
3
1
1
1
1
1
3
SQ
95
190
220
245
270
290
8
5
4
3
3
3
1
1
1
1
1
1
DL
80
160
180
205
220
240
8
5
4
3
3
3
1
1
1
1
1
1
PR
warmups*
work
warmups*
work
warmups*
work
CHIN
warmups*
work
Page 20
Weight
Reps
Sets
95
190
220
245
270
290
8
6
4
3
1
3
1
1
1
1
1
3
130
260
295
335
365
395
8
6
4
3
1
3
1
1
1
1
1
3
55
110
130
145
155
170
8
6
4
3
1
3
1
1
1
1
1
3
80
160
180
205
220
240
8
6
4
3
1
3
1
1
1
1
1
3
WEEK 9
FRIDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
130
260
295
335
365
395
8
5
4
3
3
3
1
1
1
1
1
1
85
170
190
215
235
255
8
6
4
3
1
3
1
1
1
1
1
3
70
140
160
180
195
210
8
6
4
3
1
3
1
1
1
1
1
3
Page 21
WEEK 10
WEEK 10
TUESDAY
FRIDAY
Exercise
DL
warmups*
work
PR
warmups*
work
CHIN
warmups*
work
Weight
Reps
Sets
Exercise
130
260
295
335
365
395
8
6
4
3
1
3
1
1
1
1
1
1
SQ
55
110
130
145
155
170
8
6
4
3
1
3
1
1
1
1
1
1
BP
80
160
180
205
220
240
8
6
4
3
1
3
1
1
1
1
1
1
ROW
warmups*
work
warmups*
work
warmups*
work
Weight
Reps
Sets
130
260
295
335
365
395
8
5
4
3
3
1
1
1
1
1
1
1
95
190
220
245
270
290
8
6
4
3
1
1
1
1
1
1
1
1
80
160
180
205
220
240
8
6
4
3
1
1
1
1
1
1
1
1
This week is especially good for active rest, recovery, and restoration activities such as saunas, massage, or simply taki
Page 22
WEEK 10
, massage, or simply taking walks.
Page 23
WEEK 11
WEEK 11
MONDAY
THURSDAY
Exercise
SQ
warmups*
work
BP
warmups*
work
ROW
warmups*
work
Weight
Reps
Sets
Exercise
130
260
295
335
365
395
8
6
4
3
1
MAX
1
1
1
1
1
1
DL
95
190
220
245
270
290
8
5
4
3
3
MAX
1
1
1
1
1
1
PR
80
160
180
205
220
240
8
5
4
3
3
MAX
1
1
1
1
1
1
CHIN
warmups*
work
warmups*
work
warmups*
work
Weight
Reps
Sets
135
275
310
355
385
415
8
6
4
3
1
MAX
1
1
1
1
1
1
60
120
135
155
165
180
8
6
4
3
1
MAX
1
1
1
1
1
1
85
170
195
220
240
260
8
6
4
3
1
MAX
1
1
1
1
1
1
Use the results of these tests to start the program over within 2-3 weeks, just plug the poundages and reps achieved in
Page 24
WEEK 11
es and reps achieved in the Startup sheet.
Page 25
Parameters
The parameters on this page are used for the internal calculations that the program uses.
Modify with care.
Weight Increment:
5
The smallest increment in weight your equipment allows you to load; for example, if your smallest plates are 2.5# each, th
If you have 1.25 pound weighths, set this to 2.5; if you have a full microloading set down to half pound plates, you could s
When using less than 100 pounds or so, small plates are needed to fine tune the weights.
Page 26
Parameters
smallest plates are 2.5# each, this should be set to 5.

n to half pound plates, you could set this to 1.
Page 27
Exercise Substitutions:
Pulldowns for Chins - fine if you can't do chins
Swap Bench Press and Press - fine, especially for people with an overdeveloped bench and poor press.
Substitute cleans for rows - a common substitution for football players, the program has been done very successfully this w
Consider also subbing rows for the chins on Wednesday if you sub cleans for rows. (Which do you need to work on more?
Leg Press for squats - Don't even think about it. You may be able to substitute front squats, safety bar squats should be fin
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il miglio fabbro
Bill Starr
John Garhammer
Glenn Pendlay
Mark Rippetoe
and everyone else that has furuthered the cause of using a calculator to get strong
nd poor press.
een done very successfully this way.

ch do you need to work on more?)
ts, safety bar squats should be fine.

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Startup

Be honest and accurate!

ek 11 for the subsequent cycle.

in old standing press.

, massage, or simply taking walks.

*These are suggested warmup weights, use these numbers as a guideline.

es and reps achieved in the Startup sheet.

smallest plates are 2.5# each, this should be set to 5.

een done very successfully this way.

ts, safety bar squats should be fine.

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