Bill Starr 5x5 Spreadsheet Workout

Bill Starr's 5x5
Linear Version
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplemen
with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is whe
maxes. The Reps, column is where you enter how many reps your previous maxes were test
amount (in lbs.) that you would like to increase each lift per week. The % to Reset, column i
hitting your former maxes. It is customary to adjust the % so old maxes are revisited in Wee
smallest weight increment that can be added to the barbell. If you don't have microweights,
column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG D
Madcow's Bill Starr 5x5 Official Website
Original Bill Starr Power Routine
5x5 Question Forum
Smallest Weight Increment:
Current Max
Squat
185
Bench Press
155
Row
205
Incline Press
135
Deadlift
455
Monday
Heavy
Squat
Bench Press
Row
(or Power Clean)
Assistance Weighted Hypers

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat
5
Reps (<12)
5
10
5
5
1
Reps
5
5
5
5
5
Week 1
85
105
125
145
Week 2
90
110
135
155
Week 3
95
115
140
165
170
180
190
5
5
5
5
5
85
110
130
150
90
110
135
155
90
115
135
160
175
180
185
5
5
5
5
5
2 Sets
4 Sets
95
115
140
165
190
95
120
145
170
195
100
125
150
175
200
5
5
5
85
105
125
90
110
135
95
115
140
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
125
135
140
5
5
5
5
75
90
110
80
95
110
130
85
100
115
135
5
5
5
5
3 Sets
235
280
330
375
240
285
335
385
245
295
345
395
5
5
5
5
3
8
90
110
135
155
95
115
140
165
100
125
150
175
180
190
200
135
143
150
5
5
5
5
3
8
90
110
135
155
90
115
135
160
95
115
140
165
180
185
190
135
139
143
5
5
5
5
3
8
3x5-8
3x8
3x8
95
120
145
170
100
125
150
175
100
125
150
180
195
200
205
146
150
154
125
arr's 5x5
ear Version
his was designed as a supplement to the 5x5 Program and is not affiliated
rst column, Current Max, is where you will enter your your previous rep
ps your previous maxes were tested at. The Lb Increase, column is the
eek. The % to Reset, column is how far back you'd like to begin before
o old maxes are revisited in Week 4. The Smallest Weight, field is the
If you don't have microweights, get them here. Workouts are read by
m. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
w's Bill Starr 5x5 Official Website

ginal Bill Starr Power Routine
5x5 Question Forum
1RM
208
207
231
152
455
5RM
185
185
205
135
405
Lb Increase
10
5
5
5
10
% to Reset
7.00%
6.00%
7.00%
9.00%
7.00%
Week 4
100
125
150
175
Week 5
105
130
155
180
Week 6
110
135
165
190
Week 7
115
140
170
200
Week 8
120
150
180
210
Week 9
125
155
185
220
Week 10
130
160
195
225
200
210
220
230
240
250
260
95
115
140
165
95
120
145
170
100
125
150
175
100
125
150
180
105
130
155
180
105
135
160
185
110
135
165
190
190
195
200
205
210
215
220
100
125
150
180
205
105
130
155
180
210
105
135
160
185
215
110
135
165
190
220
110
140
165
195
225
115
140
170
200
230
115
145
175
205
235
100
125
150
105
130
155
110
135
165
115
140
170
120
150
180
125
155
185
130
160
195
150
155
165
170
180
185
195
85
105
120
140
90
105
125
145
90
110
130
150
95
115
135
155
100
120
140
160
100
120
145
165
105
125
145
170
255
300
355
405
260
310
365
415
265
315
370
425
270
325
380
435
280
330
390
445
285
340
400
455
290
345
405
465
105
130
155
180
110
135
165
190
115
140
170
200
120
150
180
210
125
155
185
220
130
160
195
225
135
170
200
235
210
220
230
240
250
260
270
158
165
173
180
188
195
203
95
120
145
170
100
125
150
175
100
125
150
180
105
130
155
180
105
135
160
185
110
135
165
190
110
140
165
195
195
200
205
210
215
220
225
146
150
154
158
161
165
169
105
130
155
180
105
135
160
185
110
135
165
190
110
140
165
195
115
140
170
200
115
145
175
205
120
150
180
210
210
215
220
225
230
235
240
158
161
165
169
173
176
180
Bill Starr's 5x5

Linear Version
5x5 Question Forum
Current Max
Squat
265
Bench Press
200
Row
160
Incline Press
135
Deadlift
285
Monday
Heavy
Squat
Bench Press
Row
(or Power Clean)

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat
5
Reps (<12)
1
5
8
8
5
Reps
5
5
5
5
5
Week 1
110
135
165
190
Week 2
115
140
170
200
Week 3
120
150
180
210
220
230
240
5
5
5
5
5
95
115
140
165
95
120
145
170
100
125
150
175
190
195
200
5
5
5
5
5
2 Sets
4 Sets
80
100
120
145
165
85
105
125
145
170
85
110
130
150
175
5
5
5
110
135
165
115
140
170
120
150
180
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
165
170
180
5
5
5
5
85
100
115
85
105
120
140
90
105
125
145
5
5
5
5
3 Sets
165
195
230
265
170
205
240
275
175
210
250
285
5
5
5
5
3
8
115
140
170
200
120
150
180
210
125
155
185
220
230
240
250
173
180
188
5
5
5
5
3
8
95
120
145
170
100
125
150
175
100
125
150
180
195
200
205
146
150
154
5
5
5
5
3
8
3x5-8
3x8
3x8
85
105
125
145
85
110
130
150
90
110
135
155
170
175
180
128
131
135
135
arr's 5x5
ear Version

5x5 Question Forum
1RM
265
225
199
168
321
5RM
235
200
175
150
285
Lb Increase
10
5
5
5
10
% to Reset
7.00%
6.00%
7.00%
9.00%
7.00%
Week 4
125
155
185
220
Week 5
130
160
195
225
Week 6
135
170
200
235
Week 7
140
175
210
245
Week 8
145
180
215
255
Week 9
150
185
225
260
Week 10
155
195
230
270
250
260
270
280
290
300
310
100
125
150
180
105
130
155
180
105
135
160
185
110
135
165
190
110
140
165
195
115
140
170
200
115
145
175
205
205
210
215
220
225
230
235
90
110
135
155
180
90
115
135
160
185
95
115
140
165
190
95
120
145
170
195
100
125
150
175
200
100
125
150
180
205
105
130
155
180
210
125
155
185
130
160
195
135
170
200
140
175
210
145
180
215
150
185
225
155
195
230
185
195
200
210
215
225
230
90
110
130
150
95
115
135
155
100
120
140
160
100
120
145
165
105
125
145
170
110
130
150
175
110
135
155
180
185
220
255
295
190
225
265
305
195
235
275
315
200
240
285
325
210
250
290
335
215
255
300
345
220
265
310
355
130
160
195
225
135
170
200
235
140
175
210
245
145
180
215
255
150
185
225
260
155
195
230
270
160
200
240
280
260
270
280
290
300
310
320
195
203
210
218
225
233
240
105
130
155
180
105
135
160
185
110
135
165
190
110
140
165
195
115
140
170
200
115
145
175
205
120
150
180
210
210
215
220
225
230
235
240
158
161
165
169
173
176
180
90
115
135
160
95
115
140
165
95
120
145
170
100
125
150
175
100
125
150
180
105
130
155
180
105
135
160
185
185
190
195
200
205
210
215
139
143
146
150
154
158
161
Bill Starr's 5x5

Linear Version
amount that you would like to increase each lift per week (usually 2.5%). If you are unsure,
Weight, field is the smallest weight increment that can be added to the barbell. If you don't h
Percent To Reset, field is how far back you'd like to begin before hitting your former maxes. It
PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Good
Bango/Jgood
5x5 Question Forum
Percent To Reset
Squat
Bench Press
Row
Incline Press
Deadlift
Monday
Heavy
Squat
Bench Press
Row
(or Power Clean)

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat
5
7.50%
Current Max
130
120
130
100
200
Reps (<12)
1
1
1
1
1
Reps
5
5
5
5
5
Week 1
50
65
75
90
Week 2
50
65
80
95
Week 3
55
65
80
95
105
108
111
5
5
5
5
5
45
55
70
80
45
60
70
85
45
60
70
85
95
97
99
5
5
5
5
5
2 Sets
4 Sets
50
65
75
90
105
50
65
80
95
108
55
65
80
95
111
50
50
55
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
Tricep Extensions
5
5
5
65
75
65
80
65
80
75
80
80
5
5
5
5
50
60
70
50
65
75
87
55
65
75
89
5
5
5
5
3 Sets
100
120
145
165
105
125
145
169
105
125
150
173
5
5
5
5
3
8
50
65
80
95
55
65
80
95
55
70
85
100
108
111
114
81
83
86
5
5
5
5
3
8
45
60
70
85
45
60
70
85
50
60
75
85
97
99
101
73
74
76
5
5
5
5
3
8
3x5-8
3x8
3x8
50
65
80
95
55
65
80
95
55
70
85
100
108
111
114
81
83
86
85
tarr's 5x5
ear Version
irst column, Current Max, is where you will enter your your previous rep
ps your previous maxes were tested at. The % Increase, column is the
usually 2.5%). If you are unsure, leave this field alone. The Smallest
dded to the barbell. If you don't have microweights, get them here. The
ore hitting your former maxes. It is customary to reset 7% so you hit old
tion is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~
Bango/Jgood

5x5 Question Forum
5-15% under your current 5RM

1RM
130
120
130
100
200
5RM
115
105
115
90
180
% Increase
2.5
2.5
2.5
2.5
2.5
Week 4
55
70
85
100
Week 5
55
70
85
100
Week 6
60
75
90
105
Week 7
60
75
90
105
Week 8
60
75
90
110
Week 9
60
80
95
110
Week 10
65
80
95
115
114
117
120
123
126
129
132
50
60
75
85
50
65
75
90
50
65
80
90
55
65
80
95
55
70
80
95
55
70
85
100
55
70
85
100
101
104
107
110
113
116
119
55
70
85
100
114
55
70
85
100
117
60
75
90
105
120
60
75
90
105
123
60
75
90
110
126
60
80
95
110
129
65
80
95
115
132
55
55
60
60
60
60
65
70
85
70
85
75
90
75
90
75
90
80
95
80
95
85
85
90
90
90
95
95
55
65
80
91
55
65
80
93
55
70
80
95
60
70
85
97
60
70
85
99
60
75
85
101
65
75
90
104
110
130
155
177
110
135
155
181
115
135
160
186
120
140
165
191
120
145
170
196
125
150
175
201
125
150
180
206
55
70
85
100
60
75
90
105
60
75
90
105
60
75
90
110
60
80
95
110
65
80
95
115
65
85
100
115
117
120
123
126
129
132
135
88
90
92
95
97
99
101
50
65
75
90
50
65
80
90
55
65
80
95
55
70
80
95
55
70
85
100
55
70
85
100
60
75
90
105
104
107
110
113
116
119
122
78
80
83
85
87
89
92
55
70
85
100
60
75
90
105
60
75
90
105
60
75
90
110
60
80
95
110
65
80
95
115
65
85
100
115
117
120
123
126
129
132
135
88
90
92
95
97
99
101
Week 11
65
85
100
115
Week 12
65
85
100
120
135
138
60
75
90
105
60
75
90
110
122
125
65
85
100
115
135
65
85
100
120
138
65
65
85
100
85
100
100
100
65
80
90
107
65
80
95
110
130
155
185
211
135
160
190
216
65
85
100
120
70
85
105
120
138
141
104
106
60
75
90
110
60
80
95
110
125
128
94
96
65
85
100
120
70
85
105
120
138
141
104
106
Bill Starr's 5x5

Linear Version
5x5 Question Forum
Current Max
Squat
425
Bench Press
290
Row
255
Incline Press
225
Deadlift
475
Monday
Heavy
Squat
Bench Press
Row
(or Power Clean)

Weighted Sit-Ups
Exercises
Wednesday
Light
Squat
5
Reps (<12)
5
5
5
5
5
Reps
5
5
5
5
5
Week 1
195
245
295
345
Week 2
200
255
300
355
Week 3
205
260
310
365
395
405
415
5
5
5
5
5
135
170
205
240
140
175
210
245
140
175
210
250
275
280
285
5
5
5
5
5
2 Sets
4 Sets
115
145
175
205
235
120
150
180
210
240
120
150
180
215
245
5
5
5
195
245
295
200
255
300
205
260
310
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
295
300
310
5
5
5
5
125
150
180
130
155
180
210
135
160
185
215
5
5
5
5
3 Sets
275
330
385
440
280
335
395
450
285
345
400
460
5
5
5
5
3
8
200
255
300
355
205
260
310
365
210
265
315
370
405
415
425
304
311
319
5
5
5
5
3
8
140
175
210
245
140
175
210
250
145
180
215
255
280
285
290
210
214
218
5
5
5
5
3
8
3x5-8
3x8
3x8
120
150
180
210
120
150
180
215
125
155
185
220
240
245
250
180
184
188
205
arr's 5x5
ear Version

5x5 Question Forum
1RM
478
326
287
253
534
5RM
425
290
255
225
475
Lb Increase
10
5
5
5
10
% to Reset
7.00%
6.00%
7.00%
9.00%
7.00%
Week 4
210
265
315
370
Week 5
215
270
325
380
Week 6
220
280
330
390
Week 7
225
285
340
400
Week 8
230
290
345
405
Week 9
235
295
355
415
Week 10
240
305
360
425
425
435
445
455
465
475
485
145
180
215
255
145
185
220
255
150
185
225
260
150
190
225
265
155
195
230
270
155
195
235
275
160
200
240
280
290
295
300
305
310
315
320
125
155
185
220
250
125
160
190
220
255
130
160
195
225
260
130
165
195
230
265
135
170
200
235
270
135
170
205
240
275
140
175
210
245
280
210
265
315
215
270
325
220
280
330
225
285
340
230
290
345
235
295
355
240
305
360
315
325
330
340
345
355
360
135
165
190
220
140
165
195
225
140
170
200
230
145
175
205
235
150
180
210
240
150
180
215
245
155
185
220
250
295
350
410
470
300
360
420
480
305
365
430
490
315
375
440
500
320
380
445
510
325
390
455
520
330
395
465
530
215
270
325
380
220
280
330
390
225
285
340
400
230
290
345
405
235
295
355
415
240
305
360
425
245
310
370
435
435
445
455
465
475
485
495
326
334
341
349
356
364
371
145
185
220
255
150
185
225
260
150
190
225
265
155
195
230
270
155
195
235
275
160
200
240
280
160
200
240
285
295
300
305
310
315
320
325
221
225
229
233
236
240
244
125
160
190
220
130
160
195
225
130
165
195
230
135
170
200
235
135
170
205
240
140
175
210
245
140
175
210
250
255
260
265
270
275
280
285
191
195
199
203
206
210
214

Bill Starr 5x5 Spreadsheet Workout

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Copyright:

Available Formats

Bill Starr 5x5 Spreadsheet Workout

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Bill Starr's 5x5

Assistance Weighted Hypers

w's Bill Starr 5x5 Official Website

Bill Starr's 5x5

Assistance Weighted Hypers

w's Bill Starr 5x5 Official Website

Bill Starr's 5x5

Assistance Weighted Hypers

w's Bill Starr 5x5 Official Website

5-15% under your current 5RM

Bill Starr's 5x5

Assistance Weighted Hypers

w's Bill Starr 5x5 Official Website

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