How To Use This Spreadsheet

READ THIS FIRST
How To Use This Spreadsheet
StrongLifts 5x5 for Beginners

* This sheet is for people who never lifted weights before or haven't lifted for a long time
* I've prefilled the Starting – you only need to go to the gym, lift the weights and repeat. Done.
StrongLifts 5x5 for Experienced Lifters

* This sheet is for people who are already lifting and who want to start StrongLifts 5x5
* Enter your current max weight and the sheet will tell you how heavy you should start StrongLifts 5
* Your current max must be weighs you've actually lifted and lifted recently. Don't enter estimates o
* If the starting weights seem too light, look where you'll be in 12 weeks – STRONGER if you take y
* The temptation is to start heavier. But you risk getting sore legs, missing reps, having to skip work
* So don't rush things like the hare by trying to hit Prs in month one already. Be the turtle: slow but
Progress Charts
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frida
* Don't leave empty rows in between or the graphs won't work
For more info on how this program works, go to http://stronglifts.com/5x5/
Don't make any excuses
-Mehdi
P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wie
You can download the apps for free for your iPhone or Android device by going here:
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
Pagina 1
READ THIS FIRST
STRONGLIFTS © 2007 and beyond. All Rights Reserved.

http://stronglifts.com
Pagina 2
READ THIS FIRST
ed for a long time

ghts and repeat. Done.
StrongLifts 5x5
you should start StrongLifts 5x5
ently. Don't enter estimates or maxes from a year ago.
s – STRONGER if you take your time and let the weight build up.
ing reps, having to skip workouts, and plateauing in the first weeks.
eady. Be the turtle: slow but steady towards new personal records.
our strength stats every Friday. Just enter the maximal weight you lifted that week.
s they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets.
by going here:
Pagina 3
READ THIS FIRST
ong to rest between sets.
Pagina 4
StrongLifts 5x5 for Beginners – KILOGRAM VERSION
Start date 01/01/2014 dd/mm/yy

Body-weight 80 kg
Body fat 15.00%
Week1 Week2
mo we fr mo we
01/01/2014 03/01/2014 05/01/2014 08/01/2014 10/01/2014
Squat Squat Squat Squat Squat

5x5 5x5 5x5 5x5 5x5
20 22.5 25 27.5 30
Bench Press Oh Press Bench Press Oh Press Bench Press

5x5 5x5 5x5 5x5 5x5
20 20 22.5 22.5 25
Barbell Row Deadlift Barbell Row Deadlift Barbell Row

5x5 1x5 5x5 1x5 5x5
30 40 32.5 45 35
Body-weight 80
Body fat 15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 20kg.
* If your gym doesn't have 1.25kg plates, get your own pair and take it to the gym.
* Don't use bigger increments than 2.5kg/workout or you'll miss reps and plateau early on
* Once you Deadlift 100kg, switch from 5kg to 2.5kg increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/

VERSION
eek2 Week3 Week4

fr mo we fr mo
12/01/2014 15/01/2014 17/01/2014 19/01/2014 22/01/2014

5x5 5x5 5x5 5x5 5x5
32.5 35 37.5 40 42.5
Oh Press Bench Press Oh Press Bench Press Oh Press

5x5 5x5 5x5 5x5 5x5
25 27.5 27.5 30 30
Deadlift Barbell Row Deadlift Barbell Row Deadlift

1x5 5x5 1x5 3xF 1x5
50 37.5 55 40 60
Body-weight 80
Body fat 15.00%
the gym.
plateau early on
orkout for longer progress
orkouts, deload 10%
g as you can
Week4 Week5
we fr mo we fr
24/01/2014 26/01/2014 29/01/2014 31/01/2014 02/02/2014

5x5 5x5 5x5 5x5 5x5
45 47.5 50 52.5 55

5x5 5x5 5x5 5x5 5x5
32.5 32.5 35 35 37.5

5x5 1x5 5x5 1x5 5x5
42.5 65 45 70 47.5
Body-weight 80
Body fat 15.00%
Week6 Week7
mo we fr mo we
05/02/2014 07/02/2014 09/02/2014 12/02/2014 14/02/2014

5x5 5x5 5x5 5x5 5x5
57.5 60 62.5 65 67.5

5x5 5x5 5x5 5x5 5x5
37.5 40 40 42.5 42.5

1x5 5x5 1x5 5x5 1x5
75 50 80 52.5 85
Body-weight 80
Body Fat 15.00%
eek7 Week8 Week9
fr mo we fr mo
16/02/2014 19/02/2014 21/02/2014 23/02/2014 26/02/2014

5x5 5x5 5x5 5x5 5x5
70 72.5 75 77.5 80

5x5 5x5 5x5 5x5 5x5
45 45 47.5 47.5 50

5x5 1x5 5x5 1x5 5x5
55 90 57.5 95 60
Body-weight 80
Body Fat 15.00%
Week9 Week10
we fr mo we fr
28/02/2014 02/03/2014 05/03/2014 07/03/2014 09/03/2014

5x5 5x5 5x5 5x5 5x5
82.5 85 87.5 90 92.5

5x5 5x5 5x5 5x5 5x5
50 52.5 52.5 55 55

1x5 5x5 1x5 5x5 1x5
100 62.5 102.5 65 105
Body-weight
Body Fat
Week11 Week12
mo we fr mo we
12/03/2014 14/03/2014 16/03/2014 19/03/2014 21/03/2014

5x5 5x5 5x5 5x5 5x5
95 97.5 100 102.5 105

5x5 5x5 5x5 5x5 5x5
57.5 57.5 60 60 62.5

5x5 1x5 5x5 1x5 5x5
67.5 107.5 70 110 65
80 Body-weight
15.00% Body Fat
eek12
fr
23/03/2014
Squat
5x5
107.5
Oh Press
5x5
62.5
Deadlift
1x5
112.5
80
15.00%
StrongLifts 5x5 for Experienced Lifters – KILOGRAM VERSION
Current Max Reps Est 5RM

Squat 110 5 110
Bench 80 5 80
Oh Press 40 5 40
Deadlift 105 5 105
Barbell Row 70 5 70
Week1 Week2
mo we fr mo we
01/01/2014 03/01/2014 05/01/2014 08/01/2014 10/01/2014

5x5 5x5 5x5 5x5 5x5
55 57.5 60 62.5 65

5x5 5x5 5x5 5x5 5x5
40 20 42.5 22.5 45

5x5 1x5 5x5 1x5 5x5
35 52.5 37.5 57.5 40
Body-weight 80
Body fat 15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 20kg.
* If your gym doesn't have 1.25kg plates, get your own pair and take it to the gym.
* Don't use bigger increments than 2.5kg/workout or you'll miss reps and plateau early on
* Once you Deadlift 100kg, switch from 5kg to 2.5kg increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/

OGRAM VERSION
Start date 01/01/2014 dd/mm/yy

Body-weight 80 kg
Body fat 15.00%
eek2 Week3 Week4

fr mo we fr mo
12/01/2014 15/01/2014 17/01/2014 19/01/2014 22/01/2014

5x5 5x5 5x5 5x5 5x5
67.5 70 72.5 75 77.5

5x5 5x5 5x5 5x5 5x5
25 47.5 27.5 50 30

1x5 5x5 1x5 5x5 1x5
62.5 42.5 67.5 45 72.5
Body-weight 80
Body fat 15.00%
the gym.
plateau early on
orkout for longer progress
orkouts, deload 10%
g as you can
Week4 Week5
we fr mo we fr
24/01/2014 26/01/2014 29/01/2014 31/01/2014 02/02/2014

5x5 5x5 5x5 5x5 5x5
80 82.5 85 87.5 90

5x5 5x5 5x5 5x5 5x5
52.5 32.5 55 35 57.5

5x5 1x5 5x5 1x5 5x5
47.5 77.5 50 82.5 52.5
Body-weight 80
Body fat 15.00%
Week6 Week7
mo we fr mo we
05/02/2014 07/02/2014 09/02/2014 12/02/2014 14/02/2014

5x5 5x5 5x5 5x5 5x5
92.5 95 97.5 100 102.5

5x5 5x5 5x5 5x5 5x5
37.5 60 40 62.5 42.5

1x5 5x5 1x5 5x5 1x5
87.5 55 90 57.5 92.5
Body-weight 80
Body Fat 15.00%
eek7 Week8 Week9
fr mo we fr mo
16/02/2014 19/02/2014 21/02/2014 23/02/2014 26/02/2014

5x5 5x5 5x5 5x5 5x5
105 107.5 110 112.5 115

5x5 5x5 5x5 5x5 5x5
65 45 67.5 47.5 70

5x5 1x5 5x5 1x5 5x5
60 95 62.5 97.5 65
Body-weight 80
Body Fat 15.00%
Week9 Week10
we fr mo we fr
28/02/2014 02/03/2014 05/03/2014 07/03/2014 09/03/2014

5x5 5x5 5x5 5x5 5x5
117.5 120 122.5 125 127.5

5x5 5x5 5x5 5x5 5x5
50 72.5 52.5 75 55

1x5 5x5 1x5 5x5 1x5
100 67.5 102.5 70 105
Body-weight
Body Fat
Week11 Week12
mo we fr mo we
12/03/2014 14/03/2014 16/03/2014 19/03/2014 21/03/2014

5x5 5x5 5x5 5x5 5x5
130 132.5 135 137.5 140

5x5 5x5 5x5 5x5 5x5
77.5 57.5 80 60 82.5

5x5 1x5 5x5 1x5 5x5
72.5 107.5 75 110 77.5
80 Body-weight
15.00% Body Fat
eek12
fr
23/03/2014
Squat
5x5
142.5
Oh Press
5x5
62.5
Deadlift
1x5
112.5
80
15.00%
Progress Charts
StrongLifts 5x5 Progress Charts
Note
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frida
* Don't leave empty rows in between or the graphs won't work
Date Body-weight Body fat Squat Bench Row

kg % 5x5 5x5 5x5
01/01/14 80 15.00% 20 20 30
01/05/14 80 15.00% 27.5 22.5 32.5
01/12/14 80 14.50% 35 25 35
01/19/14 80 14.50% 42.5 30 37.5
01/26/14 81 14.20% 50 32.5 40
02/02/14 81 14.20% 57.5 37.5 42.5
02/09/14 81 13.70% 65 40 45
02/16/14 82 13.70% 72.5 45 47.5
02/23/14 82 13.30% 80 47.5 50
03/02/14 83 13.30% 87.5 52.5 52.5
03/09/14 83 12.50% 95 55 55
03/16/14 83 12.50% 102.5 60 57.5
03/23/14 83 12.00% 107.5 65 60
Pagina 25
Progress Charts
Pagina 26
Progress Charts
ter your strength stats every Friday. Just enter the maximal weight you lifted that week.
Oh Press Deadlift
5x5 1x5
120
22.5 40
22.5 50
27.5 60
30 70 100
35 80
37.5 85
37.5 90
45 95
50 100 80
52.5 105
57.5 110
60 115
Weight (kg/lbs)
65 120 60
40
20
0
01/01/14 01/08/14 01/15/14 01/22/14
Pagina 27
Progress Charts
Pagina 28
Progress Charts
StrongLifts 5x5 Progress
08/14 01/15/14 01/22/14 01/29/14 02/05/14 02/12/14 02/19/14 02/26/14 03/05/14 03/12/14
Date
Pagina 29
Progress Charts
16.00%
14.00%
12.00%
10.00%
Body-weight
Squat
8.00%
Deadlift
Bench
Oh Press
Body fat
6.00%
4.00%
2.00%
0.00%
03/05/14 03/12/14 03/19/14
Pagina 30
Apps
Free StrongLifts 5x5 Apps For iPhone and Android
My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone a
These apps will serve as your “virtual coach”, as if I was there training with you, helping you getting
Here's just some of the features of the StrongLfits 5x5 apps for iPhone and Android:
* Track how many reps and sets you did with a simple tap so you never forget it again
* Timer shows how long you've rested, and how long you should to get your next set
* Automatically increase weight by 2.5kg/5lb each workout (customize in settings)
* Auto-alternate workouts A/B so you know which exercise to do each workout
* Automatically repeat the weight if you fail to get five reps on every set
* Automatically deload if you fail three sets in a row on an exercise
* And a lot more like kg/lb version, notes, calendar, history, etc
The best part: the StrongLifts 5x5 app has a simple, easy and clean user interface. It's also free to
The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieved a high 4.5 star rati
Apple even featured our app in their commercial “Strength” which aired during the Stanley Cup, Jim
Download the apps for free here:
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
No excuses
-Mehdi

Page 31
Apps
orkouts on your iPhone and Android devices
h you, helping you getting stronger and building muscle as quickly as possible.
orget it again
ur next set
interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.
eved a high 4.5 star rating with thousands of people worldwide recommending this app.
uring the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.
Page 32
Apps
about pen & paper.
Page 33

How To Use This Spreadsheet

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READ THIS FIRST

How To Use This Spreadsheet

StrongLifts 5x5 for Beginners

StrongLifts 5x5 for Experienced Lifters

For more info on how this program works, go to http://stronglifts.com/5x5/

Don't make any excuses

STRONGLIFTS © 2007 and beyond. All Rights Reserved.

ed for a long time

ong to rest between sets.

Start date 01/01/2014 dd/mm/yy

Squat Squat Squat Squat Squat

Bench Press Oh Press Bench Press Oh Press Bench Press

Barbell Row Deadlift Barbell Row Deadlift Barbell Row

STRONGLIFTS © 2007 and beyond. All Rights Reserved.

eek2 Week3 Week4

Squat Squat Squat Squat Squat

32.5 35 37.5 40 42.5

Oh Press Bench Press Oh Press Bench Press Oh Press

Deadlift Barbell Row Deadlift Barbell Row Deadlift

Squat Squat Squat Squat Squat

Bench Press Oh Press Bench Press Oh Press Bench Press

32.5 32.5 35 35 37.5

Barbell Row Deadlift Barbell Row Deadlift Barbell Row

Squat Squat Squat Squat Squat

57.5 60 62.5 65 67.5

Oh Press Bench Press Oh Press Bench Press Oh Press

37.5 40 40 42.5 42.5

Deadlift Barbell Row Deadlift Barbell Row Deadlift

Squat Squat Squat Squat Squat

Bench Press Oh Press Bench Press Oh Press Bench Press

Barbell Row Deadlift Barbell Row Deadlift Barbell Row

Squat Squat Squat Squat Squat

82.5 85 87.5 90 92.5

Oh Press Bench Press Oh Press Bench Press Oh Press

Deadlift Barbell Row Deadlift Barbell Row Deadlift

100 62.5 102.5 65 105

Squat Squat Squat Squat Squat

95 97.5 100 102.5 105

Bench Press Oh Press Bench Press Oh Press Bench Press

57.5 57.5 60 60 62.5

Barbell Row Deadlift Barbell Row Deadlift Barbell Row

67.5 107.5 70 110 65

Current Max Reps Est 5RM

Squat Squat Squat Squat Squat

Bench Press Oh Press Bench Press Oh Press Bench Press

Barbell Row Deadlift Barbell Row Deadlift Barbell Row

35 52.5 37.5 57.5 40

STRONGLIFTS © 2007 and beyond. All Rights Reserved.

Start date 01/01/2014 dd/mm/yy

eek2 Week3 Week4

Squat Squat Squat Squat Squat

67.5 70 72.5 75 77.5

Oh Press Bench Press Oh Press Bench Press Oh Press

Deadlift Barbell Row Deadlift Barbell Row Deadlift

62.5 42.5 67.5 45 72.5

Squat Squat Squat Squat Squat

Bench Press Oh Press Bench Press Oh Press Bench Press

52.5 32.5 55 35 57.5

Barbell Row Deadlift Barbell Row Deadlift Barbell Row

47.5 77.5 50 82.5 52.5

Squat Squat Squat Squat Squat

92.5 95 97.5 100 102.5

Oh Press Bench Press Oh Press Bench Press Oh Press