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Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is w
maxes. The Reps, column is where you enter how many reps your previous maxes were t
amount (in lbs.) that you would like to increase each lift per week. The % to Reset, colum
hitting your former maxes. It is customary to adjust the % so old maxes are revisited in W
smallest weight increment that can be added to the barbell. If you don't have microweigh
column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5


Current Max Reps (<12)
Squat 112 5
Bench Press 94 10
Row 88 5
Incline Press 135 5
Deadlift 130 1

Monday Reps Week 1 Week 2 Week 3


Heavy Squat 5 50 55 60
5 60 65 75
5 75 80 90
5 85 95 105
5 100 110 120

Bench Press 5 50 55 55
5 65 65 70
5 75 80 85
5 90 95 100
5 105 110 115

Row 5 40 45 45
(or Power Clean) 5 50 55 55
5 60 65 70
5 70 75 80
5 85 90 95
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 50 55 60
5 60 65 75
5 75 80 90
5 75 80 90

Incline Press 5 75 80 85
(or Military Press) 5 90 95 100
5 110 110 115
5 125 130 135
Deadlift 5 65 70 75
(or High Pulls) 5 75 85 90
5 90 100 110
5 105 115 125
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 55 60 65
5 65 75 80
5 80 90 95
5 95 105 110
3 110 120 130
8 83 90 98

Bench Press 5 55 55 60
5 65 70 75
5 80 85 90
5 95 100 105
3 110 115 120
8 83 86 90

Row 5 45 45 50
(or Power Clean) 5 55 55 60
5 65 70 75
5 75 80 85
3 90 95 100
8 68 71 75
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
arr's 5x5
ear Version

his was designed as a supplement to the 5x5 Program and is not affiliated
st column, Current Max, is where you will enter your your previous rep
s 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
. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

's Bill Starr 5x5 Official Website


nal Bill Starr Power Routine
5x5 Question Forum

1RM 5RM Lb Increase % to Reset


126 110 10 7.00%
125 110 5 6.00%
99 90 5 7.00%
152 135 5 9.00%
130 115 10 7.00%

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


65 70 75 80 85 90 95
80 85 90 100 105 110 115
95 105 110 120 125 135 140
110 120 130 140 145 155 165
130 140 150 160 170 180 190

60 60 65 65 70 70 75
75 75 80 85 85 90 90
90 90 95 100 105 105 110
105 110 110 115 120 125 130
120 125 130 135 140 145 150

50 50 55 55 60 60 65
60 65 65 70 75 75 80
75 75 80 85 90 90 95
85 90 95 100 105 110 110
100 105 110 115 120 125 130

65 70 75 80 85 90 95
80 85 90 100 105 110 115
95 105 110 120 125 135 140
95 105 110 120 125 135 140

85 90 90 95 100 100 105


105 105 110 115 120 120 125
120 125 130 135 140 145 145
140 145 150 155 160 165 170
85 90 95 100 110 115 120
100 105 115 120 130 135 145
115 125 135 145 150 160 170
135 145 155 165 175 185 195

70 75 80 85 90 95 100
85 90 100 105 110 115 125
105 110 120 125 135 140 150
120 130 140 145 155 165 175
140 150 160 170 180 190 200
105 113 120 128 135 143 150

60 65 65 70 70 75 75
75 80 85 85 90 90 95
90 95 100 105 105 110 115
110 110 115 120 125 130 135
125 130 135 140 145 150 155
94 98 101 105 109 113 116

50 55 55 60 60 65 65
65 65 70 75 75 80 85
75 80 85 90 90 95 100
90 95 100 105 110 110 115
105 110 115 120 125 130 135
79 83 86 90 94 98 101
Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is w
maxes. The Reps, column is where you enter how many reps your previous maxes were t
amount (in lbs.) that you would like to increase each lift per week. The % to Reset, colum
hitting your former maxes. It is customary to adjust the % so old maxes are revisited in W
smallest weight increment that can be added to the barbell. If you don't have microweigh
column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5


Current Max Reps (<12)
Squat 265 1
Bench Press 200 5
Row 160 8
Incline Press 135 8
Deadlift 285 5

Monday Reps Week 1 Week 2 Week 3


Heavy Squat 5 110 115 120
5 135 140 150
5 165 170 180
5 190 200 210
5 220 230 240

Bench Press 5 95 95 100


5 115 120 125
5 140 145 150
5 165 170 175
5 190 195 200

Row 5 80 85 85
(or Power Clean) 5 100 105 110
5 120 125 130
5 145 145 150
5 165 170 175
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 110 115 120
5 135 140 150
5 165 170 180
5 165 170 180

Incline Press 5 85 85 90
(or Military Press) 5 100 105 105
5 115 120 125
5 135 140 145
Deadlift 5 165 170 175
(or High Pulls) 5 195 205 210
5 230 240 250
5 265 275 285
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 115 120 125
5 140 150 155
5 170 180 185
5 200 210 220
3 230 240 250
8 173 180 188

Bench Press 5 95 100 100


5 120 125 125
5 145 150 150
5 170 175 180
3 195 200 205
8 146 150 154

Row 5 85 85 90
(or Power Clean) 5 105 110 110
5 125 130 135
5 145 150 155
3 170 175 180
8 128 131 135
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
arr's 5x5
ear Version

his was designed as a supplement to the 5x5 Program and is not affiliated
st column, Current Max, is where you will enter your your previous rep
s 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
. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

's Bill Starr 5x5 Official Website


nal Bill Starr Power Routine
5x5 Question Forum

1RM 5RM Lb Increase % to Reset


265 235 10 7.00%
225 200 5 6.00%
199 175 5 7.00%
168 150 5 9.00%
321 285 10 7.00%

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


125 130 135 140 145 150 155
155 160 170 175 180 185 195
185 195 200 210 215 225 230
220 225 235 245 255 260 270
250 260 270 280 290 300 310

100 105 105 110 110 115 115


125 130 135 135 140 140 145
150 155 160 165 165 170 175
180 180 185 190 195 200 205
205 210 215 220 225 230 235

90 90 95 95 100 100 105


110 115 115 120 125 125 130
135 135 140 145 150 150 155
155 160 165 170 175 180 180
180 185 190 195 200 205 210

125 130 135 140 145 150 155


155 160 170 175 180 185 195
185 195 200 210 215 225 230
185 195 200 210 215 225 230

90 95 100 100 105 110 110


110 115 120 120 125 130 135
130 135 140 145 145 150 155
150 155 160 165 170 175 180
185 190 195 200 210 215 220
220 225 235 240 250 255 265
255 265 275 285 290 300 310
295 305 315 325 335 345 355

130 135 140 145 150 155 160


160 170 175 180 185 195 200
195 200 210 215 225 230 240
225 235 245 255 260 270 280
260 270 280 290 300 310 320
195 203 210 218 225 233 240

105 105 110 110 115 115 120


130 135 135 140 140 145 150
155 160 165 165 170 175 180
180 185 190 195 200 205 210
210 215 220 225 230 235 240
158 161 165 169 173 176 180

90 95 95 100 100 105 105


115 115 120 125 125 130 135
135 140 145 150 150 155 160
160 165 170 175 180 180 185
185 190 195 200 205 210 215
139 143 146 150 154 158 161
Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is w
maxes. The Reps, column is where you enter how many reps your previous maxes were te
amount that you would like to increase each lift per week (usually 2.5%). If you are unsu
Weight, field is the smallest weight increment that can be added to the barbell. If you don'
Percent To Reset, field is how far back you'd like to begin before hitting your former maxes.
PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Go
Bango/Jgood

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5


Percent To Reset 7.50%

Current Max Reps (<12)


Squat 130 1
Bench Press 120 1
Row 130 1
Incline Press 100 1
Deadlift 200 1

Monday Reps Week 1 Week 2 Week 3


Heavy Squat 5 50 50 55
5 65 65 65
5 75 80 80
5 90 95 95
5 105 108 111

Bench Press 5 45 45 45
5 55 60 60
5 70 70 70
5 80 85 85
5 95 97 99

Row 5 50 50 55
(or Power Clean) 5 65 65 65
5 75 80 80
5 90 95 95
5 105 108 111
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 50 50 55
5 65 65 65
5 75 80 80
5 75 80 80

Incline Press 5 50 50 55
(or Military Press) 5 60 65 65
5 70 75 75
5 85 87 89

Deadlift 5 100 105 105


(or High Pulls) 5 120 125 125
5 145 145 150
5 165 169 173
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 50 55 55
5 65 65 70
5 80 80 85
5 95 95 100
3 108 111 114
8 81 83 86

Bench Press 5 45 45 50
5 60 60 60
5 70 70 75
5 85 85 85
3 97 99 101
8 73 74 76

Row 5 50 55 55
(or Power Clean) 5 65 65 70
5 80 80 85
5 95 95 100
3 108 111 114
8 81 83 86
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
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 % Increase, column is the
usually 2.5%). If you are unsure, leave this field alone. The Smallest
ded 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
on is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~
ango/Jgood

's Bill Starr 5x5 Official Website


nal Bill Starr Power Routine
5x5 Question Forum

5-15% under your current 5RM

1RM 5RM % Increase


130 115 2.5
120 105 2.5
130 115 2.5
100 90 2.5
200 180 2.5

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


55 55 60 60 60 60 65
70 70 75 75 75 80 80
85 85 90 90 90 95 95
100 100 105 105 110 110 115
114 117 120 123 126 129 132

50 50 50 55 55 55 55
60 65 65 65 70 70 70
75 75 80 80 80 85 85
85 90 90 95 95 100 100
101 104 107 110 113 116 119

55 55 60 60 60 60 65
70 70 75 75 75 80 80
85 85 90 90 90 95 95
100 100 105 105 110 110 115
114 117 120 123 126 129 132

55 55 60 60 60 60 65
70 70 75 75 75 80 80
85 85 90 90 90 95 95
85 85 90 90 90 95 95

55 55 55 60 60 60 65
65 65 70 70 70 75 75
80 80 80 85 85 85 90
91 93 95 97 99 101 104

110 110 115 120 120 125 125


130 135 135 140 145 150 150
155 155 160 165 170 175 180
177 181 186 191 196 201 206

55 60 60 60 60 65 65
70 75 75 75 80 80 85
85 90 90 90 95 95 100
100 105 105 110 110 115 115
117 120 123 126 129 132 135
88 90 92 95 97 99 101

50 50 55 55 55 55 60
65 65 65 70 70 70 75
75 80 80 80 85 85 90
90 90 95 95 100 100 105
104 107 110 113 116 119 122
78 80 83 85 87 89 92

55 60 60 60 60 65 65
70 75 75 75 80 80 85
85 90 90 90 95 95 100
100 105 105 110 110 115 115
117 120 123 126 129 132 135
88 90 92 95 97 99 101
Week 11 Week 12
65 65
85 85
100 100
115 120
135 138

60 60
75 75
90 90
105 110
122 125

65 65
85 85
100 100
115 120
135 138

65 65
85 85
100 100
100 100

65 65
80 80
90 95
107 110

130 135
155 160
185 190
211 216

65 70
85 85
100 105
120 120
138 141
104 106

60 60
75 80
90 95
110 110
125 128
94 96

65 70
85 85
100 105
120 120
138 141
104 106
Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
with Bill Starr or Madcow. Only edit the cells in yellow. The first column, Current Max, is w
maxes. The Reps, column is where you enter how many reps your previous maxes were t
amount (in lbs.) that you would like to increase each lift per week. The % to Reset, colum
hitting your former maxes. It is customary to adjust the % so old maxes are revisited in W
smallest weight increment that can be added to the barbell. If you don't have microweigh
column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG

Madcow's Bill Starr 5x5 Official Website


Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 5


Current Max Reps (<12)
Squat 425 5
Bench Press 290 5
Row 255 5
Incline Press 225 5
Deadlift 475 5

Monday Reps Week 1 Week 2 Week 3


Heavy Squat 5 195 200 205
5 245 255 260
5 295 300 310
5 345 355 365
5 395 405 415

Bench Press 5 135 140 140


5 170 175 175
5 205 210 210
5 240 245 250
5 275 280 285

Row 5 115 120 120


(or Power Clean) 5 145 150 150
5 175 180 180
5 205 210 215
5 235 240 245
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 195 200 205
5 245 255 260
5 295 300 310
5 295 300 310

Incline Press 5 125 130 135


(or Military Press) 5 150 155 160
5 180 180 185
5 205 210 215
Deadlift 5 275 280 285
(or High Pulls) 5 330 335 345
5 385 395 400
5 440 450 460
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 200 205 210
5 255 260 265
5 300 310 315
5 355 365 370
3 405 415 425
8 304 311 319

Bench Press 5 140 140 145


5 175 175 180
5 210 210 215
5 245 250 255
3 280 285 290
8 210 214 218

Row 5 120 120 125


(or Power Clean) 5 150 150 155
5 180 180 185
5 210 215 220
3 240 245 250
8 180 184 188
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Triceps Extensions 3x8
arr's 5x5
ear Version

his was designed as a supplement to the 5x5 Program and is not affiliated
st column, Current Max, is where you will enter your your previous rep
s 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
. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

's Bill Starr 5x5 Official Website


nal Bill Starr Power Routine
5x5 Question Forum

1RM 5RM Lb Increase % to Reset


478 425 10 7.00%
326 290 5 6.00%
287 255 5 7.00%
253 225 5 9.00%
534 475 10 7.00%

Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


210 215 220 225 230 235 240
265 270 280 285 290 295 305
315 325 330 340 345 355 360
370 380 390 400 405 415 425
425 435 445 455 465 475 485

145 145 150 150 155 155 160


180 185 185 190 195 195 200
215 220 225 225 230 235 240
255 255 260 265 270 275 280
290 295 300 305 310 315 320

125 125 130 130 135 135 140


155 160 160 165 170 170 175
185 190 195 195 200 205 210
220 220 225 230 235 240 245
250 255 260 265 270 275 280

210 215 220 225 230 235 240


265 270 280 285 290 295 305
315 325 330 340 345 355 360
315 325 330 340 345 355 360

135 140 140 145 150 150 155


165 165 170 175 180 180 185
190 195 200 205 210 215 220
220 225 230 235 240 245 250
295 300 305 315 320 325 330
350 360 365 375 380 390 395
410 420 430 440 445 455 465
470 480 490 500 510 520 530

215 220 225 230 235 240 245


270 280 285 290 295 305 310
325 330 340 345 355 360 370
380 390 400 405 415 425 435
435 445 455 465 475 485 495
326 334 341 349 356 364 371

145 150 150 155 155 160 160


185 185 190 195 195 200 200
220 225 225 230 235 240 240
255 260 265 270 275 280 285
295 300 305 310 315 320 325
221 225 229 233 236 240 244

125 130 130 135 135 140 140


160 160 165 170 170 175 175
190 195 195 200 205 210 210
220 225 230 235 240 245 250
255 260 265 270 275 280 285
191 195 199 203 206 210 214