StrongLifts 5x5: Beginner Strength Training ProgramMore info, read: StrongLifts 5x5 StrongLifts 5x5 FAQ

Enter Your data

Start date 01/01/2010 (dd/mm/yy)

Body fat 15.00%

Body-weight 75 165

(kg) (lbs)

mo we fr mo we

01/01/2010 03/01/2010 05/01/2010 08/01/2010 10/01/2010

SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5

kg 20 22.5 25 27.5 30

lb 45 50 55 60 65

Bench Press Overhead press Bench Press Overhead press Bench Press

5x5 5x5 5x5 5x5 5x5

kg 20 20 22.5 22.5 25

lb 45 45 50 50 55

Inverted Row Deadlift Inverted Row Deadlift Inverted Row

3xF 1x5 3xF 1x5 3xF

kg 40 45

lb 85 95

Push-ups Pull-ups Push-ups Chin-ups Push-ups

3xF 3xF 3xF 3xF 3xF

kg

lb

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch

3x12 3x30sec 3x12 3x30sec 3x12

Week1 Week2

kg 20 18 16

lb 45 40 35

Body fat

15.00%

Body-weight

75

fr mo we fr mo

12/01/2010 15/01/2010 17/01/2010 19/01/2010 22/01/2010

SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5

32.5 35 37.5 40 42.5

70 75 80 85 90

Overhead press Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5 5x5

25 27.5 27.5 30 30

55 60 60 65 65

Deadlift Inverted Row Deadlift Inverted Row Deadlift

1x5 3xF 1x5 3xF 1x5

50 55 60

105 115 125

Pull-ups Push-ups Chin-ups Push-ups Pull-ups

3xF 3xF 3xF 3xF 3xF

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x30sec 3x12 3x30sec 3x12 3x30sec

Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.

Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks.

Week2 Week3 Week4

How To Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.

Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.

Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim 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 for that exercise only.

14 12

30 25

Body fat

15.00%

Body-weight

75

we fr mo we fr

24/01/2010 26/01/2010 29/01/2010 31/01/2010 02/02/2010

SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5

45 47.5 50 52.5 55

95 100 105 110 115

Bench Press Overhead press Bench Press Overhead press Bench Press

5x5 5x5 5x5 5x5 5x5

32.5 32.5 35 35 37.5

70 70 75 75 80

Inverted Row Deadlift Inverted Row Deadlift Inverted Row

3xF 1x5 3xF 1x5 3xF

65 70

135 145

Push-ups Chin-ups Push-ups Pull-ups Push-ups

3xF 3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch

3x12 3x30sec 3x12 3x30sec 3x12

Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.

Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks.

Week4 Week5

How To Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.

Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.

Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim 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 for that exercise only.

10 8 6

20 15 10

Body fat

15.00%

Body-weight

75

mo we fr mo we

05/02/2010 07/02/2010 09/02/2010 12/02/2010 14/02/2010

SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5

57.5 60 62.5 65 67.5

120 125 130 135 140

Overhead press Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5 5x5

37.5 40 40 42.5 42.5

80 85 85 90 90

Deadlift Inverted Row Deadlift Inverted Row Deadlift

1x5 3xF 1x5 3xF 1x5

75 80 85

155 165 175

Chin-ups Push-ups Pull-ups Push-ups Chin-ups

3xF 3xF 3xF 3xF 3xF

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x30sec 3x12 3x30sec 3x12 3x30sec

Week7

Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks.

Week6

4

5

Body Fat

15.00%

Body-weight

75

fr mo we fr mo

16/02/2010 19/02/2010 21/02/2010 23/02/2010 26/02/2010

SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5

70 72.5 75 77.5 80

145 150 155 160 165

Bench Press Overhead press Bench Press Overhead press Bench Press

5x5 5x5 5x5 5x5 5x5

45 45 47.5 47.5 50

95 95 100 100 105

Inverted Row Deadlift Inverted Row Deadlift Inverted Row

3xF 1x5 3xF 1x5 3xF

90 95

185 195

Push-ups Pull-ups Push-ups Chin-ups Push-ups

3xF 3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch

3x12 3x30sec 3x12 3x30sec 3x12

Week7 Week8 Week9

Body Fat

15.00%

Body-weight

75

we fr mo we fr

28/02/2010 02/03/2010 05/03/2010 07/03/2010 09/03/2010

SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5

82.5 85 87.5 90 92.5

170 175 180 185 190

Overhead press Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5 5x5

50 52.5 52.5 55 55

105 110 110 115 115

Deadlift Inverted Row Deadlift Inverted Row Deadlift

1x5 3xF 1x5 3xF 1x5

100 105 110

205 215 225

Pull-ups Push-ups Chin-ups Push-ups Pull-ups

3xF 3xF 3xF 3xF 3xF

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x30sec 3x12 3x30sec 3x12 3x30sec

Week9 Week10

Body Fat

15.00%

Body-weight

75

mo we fr mo we

12/03/2010 14/03/2010 16/03/2010 19/03/2010 21/03/2010

SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5

95 97.5 100 102.5 105

195 200 205 210 215

Bench Press Overhead press Bench Press Overhead press Bench Press

5x5 5x5 5x5 5x5 5x5

57.5 57.5 60 60 62.5

120 120 125 125 130

Inverted Row Deadlift Inverted Row Deadlift Inverted Row

4xF 1x5 4xF 1x5 4xF

115 120

235 245

Push-ups Chin-ups Push-ups Pull-ups Push-ups

3xF 3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch

3x12 3x30sec 3x12 3x30sec 3x12

Week11 Week12

fr

23/03/2010

SQUAT

5x5

107.5

220

Overhead press

5x5

62.5

130

Deadlift

1x5

125

255

Chin-ups

3xF

Prone Bridges

3x30sec

Week12

StrongLifts 5x5 doesn't stop here

Keep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

Body Fat

15.00%

Body-weight

75

StrongLifts 5x5 doesn't stop here

Keep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

Your Goals and How to Achieve T

Your Goals and How to Achieve Them

Fat Loss

* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.

* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.

* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

* Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat?

* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.

* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding

Weight Gain

* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.

* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.

* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

* Check how to gain weight for skinny guys

Strength Goals (1st ones)

* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.

* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

5x5 (kg) 5x5 (lbs)

Squat 75 165

Deadlift 112.5 248 (only 1x5 here)

Bench Press 56.25 124

Overhead Press 37.5 83

Inverted Rows 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.

Pull-ups & Chin-ups 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.

Push-ups 15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lbs/1.25kg each workout doing 3x5.

Prone Bridges 3x30sec

Reverse Crunch 3x12

Strength Goals (2nd ones)

* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.

* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.

* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.

5x5 (kg) 5x5 (lbs)

Squat 97.5 215

Deadlift 135 297 (only 1x5 here)

Bench Press 67.5 149

Pagina 18

Your Goals and How to Achieve T

Overhead Press 52.5 116

3x5 (kg) 3x5 (lbs) Use x-vest, chains or rucksack with weights

Inverted Rows 10 25

Pull-ups & Chin-ups 10 25

Push-ups 10 25 For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

Prone Bridges 3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.

Reverse Crunch without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.

Pagina 19

Your Goals and How to Achieve T

* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.

* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.

* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.

* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding

* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.

* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.

* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.

* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.

15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lbs/1.25kg each workout doing 3x5.

* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.

* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.

* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.

Pagina 20

Your Goals and How to Achieve T

Use x-vest, chains or rucksack with weights

For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.

without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.

Pagina 21

Your Goals and How to Achieve T

* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.

* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.

* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lbs/1.25kg each workout.

15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lbs/1.25kg each workout doing 3x5.

* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.

* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.

* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.

Pagina 22

CentralFitness 5x5 progresso co

CentralFitness 5x5 Progresso com Grafico

Como usar

* Coloque o peso total levantado ( kg ou lbs) do primeiro dia que começou, depois coloque o peso da sexta feira. Basta digitar o peso máximo que voce levantou na semana.

*Não deixe linhas brancas nos graficos, se não , não funciona

Preencha os dados manualmente

Data Peso % gordura AgachamentoDeadlift Supino Desenvolvimento

dd/mm/yy kg or lbs % 5x5 1x5 5x5 5x5

01/01/10 75 15.00% 20 40 20 20

01/05/10 75 15.00% 25 40 22.5 20

01/12/10 76 14.50% 32.5 50 25 25

01/19/10 76 14.50% 40 55 30 27.5

01/26/10 77.5 14.20% 47.5 65 32.5 32.5

02/02/10 77.5 14.20% 55 70 37.5 35

02/09/10 78.5 13.70% 62.5 80 40 35

02/16/10 78.5 13.70% 70 85 45 42.5

02/23/10 80.5 13.30% 77.5 95 47.5 47.5

03/02/10 80.5 13.30% 85 100 52.5 50

03/09/10 83 12.50% 92.5 110 55 55

03/16/10 83 12.50% 100 115 60 57.5

03/23/10 85 12.00% 107.5 125 62.5 62.5

20

40

60

80

100

120

140

Pe

so

(

kg

/lb

s)

Pagina 23

CentralFitness 5x5 progresso co

Pense a Longo Termo

* 1-3 monthsé apenas o começo,se isso é o que voce quer em 12 semanas, imagine em 52!.

Mire alto no sobjetyivos, mas um progresso gradual. 1%de gordura ao mes, pode ser 12% de gordura a menos no ano!

0

1/5/2010 1/12/2010

Pagina 24

CentralFitness 5x5 progresso co

Pagina 25

CentralFitness 5x5 progresso co

* Coloque o peso total levantado ( kg ou lbs) do primeiro dia que começou, depois coloque o peso da sexta feira. Basta digitar o peso máximo que voce levantou na semana.

2.00%

4.00%

6.00%

8.00%

10.00%

12.00%

14.00%

16.00%

CentralFitness 5x5 Progresso

Peso

Agachamento

Deadlift

Supino

Desenvolvimento

% gordura

Pagina 26

CentralFitness 5x5 progresso co

* 1-3 monthsé apenas o começo,se isso é o que voce quer em 12 semanas, imagine em 52!.

Mire alto no sobjetyivos, mas um progresso gradual. 1%de gordura ao mes, pode ser 12% de gordura a menos no ano!

0.00%

1/19/2010 1/26/2010 2/2/2010 2/9/2010 2/16/2010 2/23/2010 3/2/2010 3/9/2010 3/16/2010 3/23/2010

Data

Pagina 27