SetupStart: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 inkilograms or 2 if you're working in pounds.Units1(1 = kg, 2 = lb)0KilogramsStep 2:Enter your starting date, body weight, and body fat percentage. If you dont have a wayto measure body fat, it's OK to start the program without it, but you should get yourself abody fat caliper.Date1-Apr-2011Weight75.0BF %10.0%Step 3:If you are a new lifter, you're finished. Go to the Program worksheet and begin yourtraining. If you're an experienced lifter, enter the heaviest lifts you've done in the Weightcolumn below, and the number of reps for which you lifted those weights in the Repscolumn.WeightReps5RMStarting WeightSquat0200Bench0200Press0200Row0300Deadlift04000000STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.http://stronglifts.com/

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ProgramWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12ExerciseSetsReps1-Apr3-Apr5-Apr8-Apr10-Apr12-Apr15-Apr17-Apr19-Apr22-Apr24-Apr26-Apr29-Apr1-May3-May6-May8-May10-May13-May15-May17-May20-May22-May24-May27-May29-May31-May3-Jun5-Jun7-Jun10-Jun12-Jun14-Jun17-Jun19-Jun21-JunSquat552022.52527.53032.53537.54042.54547.55052.55557.56062.56567.57072.57577.58082.58587.59092.59597.5100102.5105107.5Bench Press552022.52527.53032.53537.54042.54547.55052.55557.56062.5Overhead Press552022.52527.53032.53537.54042.54547.55052.55557.56062.5Barbell Row553032.53537.54042.54547.55052.55557.56062.56567.57072.5Deadlift15404550556065707580859095100105110115120125Body Weight75.0Body Fat10.0%How to Use This SpreadsheetStrongLifts 5x5 doesn't stop here! Include the weight of the bar. Olympic bars weigh 20kg and are 2.2m long. Use bigger increments of 5kg if the workouts are too easy and your technique is good, but resist the temptation to go too quickly. Think long-term.Here's what to do after Week 12: Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5. Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason. If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deload for that exercise only. After two deloads on squats, switch from 5x5 to 3x5. Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there. After another two deloads on squats, switch from 3x5 to 1x5. Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sides) every two weeks. Only then should you switch to Madcow. To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to theright of Week 12. This works best if you do it while those cells are still empty.STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.http://stronglifts.com/

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ChartInstructions:Simply enter the number of weeks you've completed on the program in the fieldbelow. This worksheet will pull your lifts from the Program sheet and chartyour results.Weeks12SquatBenchPressRowDeadliftWeightBF %1-Apr-2011202020304075.010.0%5-Apr-20112522.52032.5400.00.0%12-Apr-201132.5252535500.00.0%19-Apr-2011403027.540550.00.0%26-Apr-201147.532.532.542.5650.00.0%3-May-20115537.53547.5700.00.0%10-May-201162.5404050800.00.0%17-May-2011704542.555850.00.0%24-May-201177.547.547.557.5950.00.0%31-May-20118552.55062.51000.00.0%7-Jun-201192.55555651100.00.0%14-Jun-20111006057.5701150.00.0%21-Jun-2011107.562.562.572.51250.00.0%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.SquatBenchPressRowDeadliftWeightBF %1-Apr-2011202020304075.010.0%5-Apr-20112522.52032.5400.00.0%12-Apr-201132.5252535500.00.0%19-Apr-2011403027.540550.00.0%26-Apr-201147.532.532.542.5650.00.0%3-May-20115537.53547.5700.00.0%10-May-201162.5404050800.00.0%17-May-2011704542.555850.00.0%24-May-201177.547.547.557.5950.00.0%31-May-20118552.55062.51000.00.0%7-Jun-201192.55555651100.00.0%14-Jun-20111006057.5701150.00.0%21-Jun-2011107.562.562.572.51250.00.0%STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.http://stronglifts.com/

Chart

DateWeightBody Fat %StrongLifts 5x5 Progress