Start:

This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page,
then go to the Program sheet to get started.

Step 1:

Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in
kilograms or 2 if you're working in pounds.

Units

Step 2:

Pounds

(1 = kg, 2 = lb)

Enter your starting date, body weight, and body fat percentage. If you dont have a way
to measure body fat, it's OK to start the program without it, but you should get yourself a
body fat caliper.

Date 11-Apr-2011
Weight
160.0
BF %
22.0%

Step 3:

If you are a new lifter, you're finished. Go to the Program worksheet and begin your
training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight
column below, and the number of reps for which you lifted those weights in the Reps
column.

Weight
Squat
Bench
Press
Row
Deadlift

Reps

5RM
0
0
0
0
0

Starting Weight
45
45
45
65
90

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

Week 1
Exercise
Squat
Bench Press
Overhead Press
Barbell Row
Deadlift

Sets
5
5
5
5
1

Week 2

Reps 11-Apr 13-Apr 15-Apr 18-Apr 20-Apr 22-Apr 25-Apr

5
45
50
55
60
65
70
75
5
45
50
55
60
5
45
50
55
5
65
70
75
80
5
90
100
110

Body Weight 160.0

Body Fat 19.4%

Week 3

Week 3
27-Apr

80

Week 4
29-Apr

85
65

60

2-May

90

95
70

65
85

120

4-May

Week 5
6-May

100

105
75

70
90

130

9-May

Week 7

11-May 13-May 16-May 18-May 20-May 23-May

110

115
80

75
95

140

Week 6
120
80
100

150

125
85

130
85

105
160

135
90
110

170

Week 7

Week 8

25-May 27-May 30-May

140

145
95

90

150

155
100

95
115

180

1-Jun

Week 9
3-Jun

160

165
105

100
120

190

6-Jun

8-Jun

170

10-Jun

175
110

105
125

200

Week 10
13-Jun

180

185
115

110
130

210

15-Jun

Week 11
17-Jun

190

195
120

115
135

220

20-Jun

140
230

Week 11
22-Jun

200

Week 12
24-Jun

205
125

120

27-Jun

210

215
130

125
145

240

29-Jun

1-Jul

220
130

150
250

260

Instructions:

Simply enter the number of weeks you've completed on the program in the field
below. This worksheet will pull your lifts from the Program sheet and chart
your results.

11-Apr-2011
15-Apr-2011
22-Apr-2011
29-Apr-2011
6-May-2011
13-May-2011
20-May-2011
27-May-2011
3-Jun-2011
10-Jun-2011
17-Jun-2011
24-Jun-2011
1-Jul-2011

Weeks

Squat
45
55
70
85
100

Bench
45
50
55
65
70

Press
45
45
55
60
70

Row
65
70
75
85
90

Deadlift
90
90
110
120
140

Weight
160.0
165.0
176.0
198.0
210.0

BF %
22.0%
21.0%
20.0%
19.0%
18.0%

StrongLifts 5x5 Progress

180

160

140

120

100

80

60

40

20

0
4/11/2011

4/18/2011

4/25/2011

5/2/2011

5/9/2011

5/16/2011

5/23/2011

5/30/2011

6/6/2011

0
4/11/2011

4/18/2011

4/25/2011

5/2/2011

5/9/2011

5/16/2011

5/23/2011

5/30/2011

6/6/2011

Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks.
Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind.

11-Apr-2011
15-Apr-2011
22-Apr-2011
29-Apr-2011
6-May-2011
13-May-2011
20-May-2011
27-May-2011
3-Jun-2011
10-Jun-2011
17-Jun-2011
24-Jun-2011
1-Jul-2011

Squat
45
55
70
85
100
#N/A
#N/A

Bench
45
50
55
65
70
#N/A
#N/A

Press
45
55
60
70
#N/A
#N/A

Row
65
70
75
85
90
#N/A
#N/A

Deadlift
90
110
120
140
#N/A
#N/A

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.

http://stronglifts.com/

Weight
160.0
#N/A
#N/A
#N/A

BF %
22.0%
#N/A
#N/A
#N/A

25.0%

20.0%

Series1
Series1
15.0%

Series2
Series3
Series4

10.0%

Series5
Series6
Series1

5.0%

0.0%
6/13/2011

6/20/2011

6/27/2011

0.0%
6/13/2011

6/20/2011

weeks, imagine what you'd achieve in 24 weeks.

ning is a marathon, not a sprint keep that in mind.

6/27/2011