StrongLifts 5x5: Beginner Strength Training Pr

More info, read: StrongLifts 5x5 StrongLifts 5x5 FAQ

Enter Your data dd/mm/yyyy

Start date 16/08/2010
Body fat 18.00%
Body-weight 71.1 156.7 11.2
(kg) (lb) (st)

Week1 Week2
mo we fr mo
16/08/2010 18/08/2010 20/08/2010 23/08/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

kg 30 32.5 35 37.5
lb 66 72 77 83

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

kg 17.5 20 20 22.5
lb 39 44 44 50

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 3xF 1x5

kg 15 20
lb 33 44

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

3xF 3xF 3xF 3xF

kg
lb

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
kg 20 18
lb 44 40

Measure body fat using a fat caliper & weigh yourself every 2 weeks

Body fat
18.0%

Body-weight
71.1
h Training Program How To Use This Spreadsheet
Include the weight of the bar. Olympic bars weigh 45lbs/20
Use bigger increments if the workouts are too easy & your
Never lower the weight if you miss reps. Do as many reps a
If you miss 5x5, try again the next workout. If you miss it a
Deload after 3 missed attempts with the same weight by lo
Measure body fat (using a fat calliper) & weigh yourself eve

Week2 Week3
we fr mo we
25/08/2010 27/08/2010 30/08/2010 01/09/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

40 42.5 45 47.5
88 94 99 105

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

22.5 25 25 27.5
50 55 55 61

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 3xF 1x5

25 30
55 66

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
16 14
35 31

Body fat
14.5%

Body-weight
76.0
eet
Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.
workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.
miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only
ts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from ther
calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements eve

ek3 Week4
fr mo we fr
03/09/2010 06/09/2010 08/09/2010 10/09/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

50 52.5 55 57.5
110 116 121 127

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

27.5 30 30 32.5
61 66 66 72

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 3xF 1x5

35 40
77 88

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
12 10
26 22

Body fat
14.2%

Body-weight
77.5
 too fast, think long-term.
Aim for 5x5.
, deload for that exercise only.
ncrease the weight from there.
ides) and measurements every 2 weeks.

Week5 Week6
mo we fr mo
13/09/2010 15/09/2010 17/09/2010 20/09/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

60 62.5 65 67.5
132 138 143 149

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

32.5 35 35 37.5
72 77 77 83

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 3xF 1x5

45 50
99 110

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
 8 6
18 13
 Week6 Week7
we fr mo we
22/09/2010 24/09/2010 27/09/2010 29/09/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

70 72.5 75 77.5
154 160 165 171

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

37.5 40 40 42.5
83 88 88 94

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 3xF 1x5

55 60
121 132

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
4 2
9 4

Body Fat
13.7%

Body-weight
78.5
ek7 Week8
fr mo we fr
01/10/2010 04/10/2010 06/10/2010 08/10/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

80 82.5 85 87.5
176 182 187 193

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

42.5 45 45 47.5
94 99 99 105

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 3xF 1x5

65 70
143 154

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
Body Fat
13.3%

Body-weight
80.5
 Week9 Week10
mo we fr mo
11/10/2010 13/10/2010 15/10/2010 18/10/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

90 92.5 95 97.5
198 204 209 215

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

47.5 50 50 52.5
105 110 110 116

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 3xF 1x5

75 80
165 176

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
 Week10 Week11
we fr mo we
20/10/2010 22/10/2010 25/10/2010 27/10/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

100 102.5 105 107.5

220 226 231 237

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

52.5 55 55 57.5
116 121 121 127

Inverted Row Deadlift Inverted Row Deadlift

3xF 1x5 4xF 1x5

85 90
187 198

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
Body Fat
12.5%

Body-weight
83.0
k11 Week12
fr mo we fr
29/10/2010 01/11/2010 03/11/2010 05/11/2010

SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5

110 112.5 115 117.5

243 248 254 259

Bench Press Overhead press Bench Press Overhead press

5x5 5x5 5x5 5x5

57.5 60 60 62.5
127 132 132 138

Inverted Row Deadlift Inverted Row Deadlift

4xF 1x5 4xF 1x5

95 100
209 220

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

3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

3x12 3x30sec 3x12 3x30sec
Body Fat
12.0%

Body-weight
85.0
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
uat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.
 StrongLifts 5x5 Progress with G

StrongLifts 5x5 Progress with Graphs

How to use this
* Enter the total weight you lifted (in kg or lb) the first day you started, then enter your strength stats every Friday (the graph plots from th
* Don't leave empty rows in between or the graphs won't work

Date Body-weight Body fat Squat Deadlift Bench Overhead

dd/mm/yy kg % 5x5 1x5 5x5 5x5 140

16/08/10 71.1 18.0% 20 40 20 20

20/08/10 75.0 14.5% 25 40 22.5 20 120
27/08/10 76.0 14.5% 32.5 50 25 25
03/09/10 76.0 14.5% 40 55 30 27.5
10/09/10 77.5 14.2% 47.5 65 32.5 32.5 100
17/09/10 77.5 14.2% 55 70 37.5 35
24/09/10 78.5 13.7% 62.5 80 40 35
01/10/10 78.5 13.7% 70 85 45 42.5
80
08/10/10 80.5 13.3% 77.5 95 47.5 47.5

Weight (kg/lb)
15/10/10 80.5 13.3% 85 100 52.5 50
22/10/10 83.0 12.5% 92.5 110 55 55
29/10/10 83.0 12.5% 100 115 60 57.5 60

05/11/10 85.0 12.0% 107.5 125 62.5 62.5

40

20

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27/08/10 10/09/10 24
20/08/10 03/09/10 17/09/10
 40

StrongLifts 5x5 Progress with G

20

0
27/08/10 10/09/10 24
20/08/10 03/09/10 17/09/10

Pagina 24
StrongLifts 5x5 Progress with G

Pagina 25
 StrongLifts 5x5 Progress with G

iday (the graph plots from the first Friday, not your first day). Just enter the maximal weight you lifted that week.

StrongLifts 5x5 Progress

140

120

100

80
Weight (kg/lb)

60

40

20

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0
27/08/10 10/09/10 24/09/10 08/10/10 22/10/10 05/11/10
20/08/10 03/09/10 17/09/10 01/10/10 15/10/10 29/10/10
40

StrongLifts 5x5 Progress with G

20

0
27/08/10 10/09/10 24/09/10 08/10/10 22/10/10 05/11/10
20/08/10 03/09/10 17/09/10 01/10/10 15/10/10 29/10/10

Date

Think Long-Term
* 1-3 months is just the start. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 52 weeks.
* Then think were you'll be 2 years from now if you keep doing this. You would fix this problem of building muscle/losing fat/getting stronger fo
* Aim high with your goals, progress slowly but gradually. 1% fat loss/month is 12% fat loss/year. 2Lbs weight gain/month is 25lbs/year. And th

Pagina 27
StrongLifts 5x5 Progress with G

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 StrongLifts 5x5 Progress with G

0.16

0.14

0.12

0.1
Body-weight
Squat
Deadlift
Bench 0.08
Overhead
Body fat
0.06

0.04

0.02
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0
 0.06

0.04

StrongLifts 5x5 Progress with G

0.02

d achieve in 52 weeks.
uscle/losing fat/getting stronger forever.
t gain/month is 25lbs/year. And these are CONSERVATIVE goals.

Pagina 30
StrongLifts 5x5 Progress with G

Pagina 31
 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: f
* You can track your body-weight too, but remember to focus on body fat. Body-weight can st
* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add
* Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat?
* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength trainin
* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it.

Weight Gain
* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from
* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-w
* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usua
* 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. Ev
* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat m

5x5 (kg) 5x5 (lb)

Squat 71.1 157
Deadlift 106.65 235 (only 1x5 here)
Bench Press 53.33 118
Overhead Press 35.55 78

Inverted Rows 15 reps on set 1 with good technique. Wear a rucksac

Pull-ups & Chin-ups 15 reps on set 1 with good technique. Wear a rucksac
Push-ups 15 reps on set 1 with good technique. Get a resistanc

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
* What you should care about: aim high with your goals and keep doing the routine until you s
* Remember: the benefit of a beginner program is that you can add weight each workout. Inte

5x5 (kg) 5x5 (lbs)

Squat 92.43 204

Pagina 32
 Your Goals and How to Achieve T
Deadlift 127.98 282 (only 1x5 here)
Bench Press 63.99 141
Overhead Press 49.77 110

3x5 (kg) 3x5 (lbs)

Inverted Rows 10 25
Pull-ups & Chin-ups 10 25
Push-ups 10 25

Prone Bridges 3x30 sec on 1 leg When you can do that, move to pro
Reverse Crunch without dumbbells as counter-weight, with hands beh

Pagina 33
 Your Goals and How to Achieve T

tures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck eve
at. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unrelia
f healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

ly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post
ng below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not b

es front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.

Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining mus
fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once yo

whatever happens. Everybody can do this, including women.

whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

ly 1x5 here)

nique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.2
nique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.2
nique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.

can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much de
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
ght each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on

Pagina 34
 Your Goals and How to Achieve T
ly 1x5 here)

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.

n do that, move to prone bridges while moving weight from one side to the other.
weight, with hands behind head and good technique. When you can do that, move to dragon flags.

Pagina 35
 Your Goals and How to Achieve T

hest/waist/legs/neck every 2 weeks.

d body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.
& healthy nutrition.

you get at 45mins/post workout. Keep tracking body fat in the meanwhile.
strength training, not bodybuilding

k every 2 weeks.
es, you are gaining muscle.
ht. Stop the milk once you have your goal body-weight and your body fat will decrease.

do 3x5, adding 2.5lb/1.25kg each workout.

do 3x5, adding 2.5lb/1.25kg each workout.
chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.

routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about
als below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.
er on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as yo

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 Your Goals and How to Achieve T

band, etc.

dragon flags.

Pagina 37
 Your Goals and How to Achieve T

you shouldn't care about.

as long as you can.
e program as long as you can.

Pagina 38
Your Goals and How to Achieve T

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