Start: This spreadsheet will help you set up your StrongLifts 5x5 program.

am. 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 2 (1 = kg, 2 = lb)

Step 2: Enter your starting date, body weight, and body fat percentage. If you don’t 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 1-Jan-2014
Weight 170.0
BF % 10.0%

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 Reps 5RM Starting Weight

Squat 0 45
Bench 0 45
Press 0 45
Row 0 65
Deadlift 0 95

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 llow the instructions on this page,

ou're working in

Pounds

don’t have a way

uld get yourself a

d begin your
one in the Weight
ts in the Reps
 Week 1 Week 2 Week 3
Exercise Sets Reps 1-Jan 3-Jan 5-Jan 8-Jan 10-Jan 12-Jan 15-Jan 17-Jan
Squat 5 5 45 50 55 60 65 70 75 80
Bench Press 5 5 45 50 55 60
Overhead Press 5 5 45 50 55 60
Barbell Row 5 5 65 70 75 80
Deadlift 1 5 95 105 115 125

Body Weight 170.0

Body Fat 10.0%

How to Use This Spreadsheet

• Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long.
• Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temp
• Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help
• If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa
• Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o
• Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid

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 Week 3 Week 4 Week 5 Week 6 Week 7
19-Jan 22-Jan 24-Jan 26-Jan 29-Jan 31-Jan 2-Feb 5-Feb 7-Feb 9-Feb 12-Feb 14-Feb
85 90 95 100 105 110 115 120 125 130 135 140
65 70 75 80 85 90
65 70 75 80 85 90
85 90 95 100 105 110
135 145 155 165 175 185

ong.
echnique is good, but resist the temptation to go too quickly. Think long-term.
with good technique and without help. Aim for 5x5.
n three consecutive workouts, deload for that exercise only.
he weight by 10% for that exercise only. Increase the weight in 5lb increments from there.
nts and pictures (front, back, and sides) every two weeks.
Week 7 Week 8 Week 9 Week 10 Week 11
16-Feb 19-Feb 21-Feb 23-Feb 26-Feb 28-Feb 2-Mar 5-Mar 7-Mar 9-Mar 12-Mar 14-Mar
145 150 155 160 165 170 175 180 185 190 195 200
95 100 105 110 115 120
95 100 105 110 115 120
115 120 125 130 135 140
195 205 215 225 235 245

StrongLifts 5x5 doesn't stop he

Here's what to do after Week 12:
• Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reaso
• After two deloads on squats, switch from 5x5 to 3x5.
• After another two deloads on squats, switch from 3x5 to 1x5.
• Only then should you switch to Madcow.
• To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them
right of Week 12. This works best if you do it while those cells are still empty.
 Week 11 Week 12
16-Mar 19-Mar 21-Mar 23-Mar
205 210 215 220
125 130
125 130
145 150
255 265

doesn't stop here!

s; don't start changing things for no reason.
3x5.
3x5 to 1x5.

ells for Weeks 11 and 12 and paste them to the

e those cells are still empty.
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.

Weeks 12

Squat Bench Press Row Deadlift Weight BF %

1-Jan-2014 45 45 45 65 95 170.0 10.0%
5-Jan-2014 55 50 45 70 95
12-Jan-2014 70 55 55 75 115
19-Jan-2014 85 65 60 85 125
26-Jan-2014 100 70 70 90 145
2-Feb-2014 115 80 75 100 155
9-Feb-2014 130 85 85 105 175
16-Feb-2014 145 95 90 115 185
23-Feb-2014 160 100 100 120 205
2-Mar-2014 175 110 105 130 215
9-Mar-2014 190 115 115 135 235
16-Mar-2014 205 125 120 145 245
23-Mar-2014 220 130 130 150 265

StrongLifts 5x5 Progress

300

250

200
Weight

150

100

50

0
1-Jan-2014 1-Feb-2014 1-Mar-2014

Date
 50

0
1-Jan-2014 1-Feb-2014 1-Mar-2014

Date

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
1-Jan-2014
5-Jan-2014
12-Jan-2014
19-Jan-2014
26-Jan-2014
2-Feb-2014 Squat
45
55
70
85
100
115 Bench
45
50
55
65
70
80 Press
45
55
60
70
75 Row
65
70
75
85
90
100 Deadlift
95
115
125
145
155 Weight
170.0
#N/A BF %
10.0%
#N/A
9-Feb-2014
16-Feb-2014
23-Feb-2014
2-Mar-2014
9-Mar-2014
16-Mar-2014
23-Mar-2014 130
145
160
175
190
205
220 85
95
100
110
115
125
130 85
90
100
105
115
120
130 105
115
120
130
135
145
150 175
185
205
215
235
245
265 #N/A
#N/A #N/A
#N/A

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rogress
12.0%

10.0%

8.0% Column C
Column D
Column E
Body Fat %

Column F
6.0%
Column G
Column H
Column I
4.0% Column I

2.0%

0.0%
1-Mar-2014
 2.0%

0.0%
1-Mar-2014

e what you'd achieve in 24 weeks.

hon, not a sprint – keep that in mind.