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 1 (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-Apr-2011
Weight 75.0
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 20
Bench 0 20
Press 0 20
Row 0 30
Deadlift 0 40

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llow the instructions on this page,

ou're working in

Kilograms

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-Apr 3-Apr 5-Apr 8-Apr 10-Apr 12-Apr 15-Apr 17-Apr
Squat 5 5 20 22.5 25 27.5 30 32.5 35 37.5
Bench Press 5 5 20 22.5 25 27.5
Overhead Press 5 5 20 22.5 25 27.5
Barbell Row 5 5 30 32.5 35 37.5
Deadlift 1 5 40 45 50 55

Body Weight 75.0

Body Fat 10.0%

How to Use This Spreadsheet

• 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 tempta
• 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-Apr 22-Apr 24-Apr 26-Apr 29-Apr 1-May 3-May 6-May 8-May 10-May 13-May 15-May
40 42.5 45 47.5 50 52.5 55 57.5 60 62.5 65 67.5
30 32.5 35 37.5 40 42.5
30 32.5 35 37.5 40 42.5
40 42.5 45 47.5 50 52.5
60 65 70 75 80 85

ong.
hnique 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 2.5kg increments from there.
nts and pictures (front, back, and sides) every two weeks.
Week 7 Week 8 Week 9 Week 10 Week 11
17-May 20-May 22-May 24-May 27-May 29-May 31-May 3-Jun 5-Jun 7-Jun 10-Jun 12-Jun
70 72.5 75 77.5 80 82.5 85 87.5 90 92.5 95 97.5
45 47.5 50 52.5 55 57.5
45 47.5 50 52.5 55 57.5
55 57.5 60 62.5 65 67.5
90 95 100 105 110 115

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
14-Jun 17-Jun 19-Jun 21-Jun
100 102.5 105 107.5
60 62.5
60 62.5
70 72.5
120 125

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-Apr-2011 20 20 20 30 40 75.0 10.0%
5-Apr-2011 25 22.5 20 32.5 40
12-Apr-2011 32.5 25 25 35 50
19-Apr-2011 40 30 27.5 40 55
26-Apr-2011 47.5 32.5 32.5 42.5 65
3-May-2011 55 37.5 35 47.5 70
10-May-2011 62.5 40 40 50 80
17-May-2011 70 45 42.5 55 85
24-May-2011 77.5 47.5 47.5 57.5 95
31-May-2011 85 52.5 50 62.5 100
7-Jun-2011 92.5 55 55 65 110
14-Jun-2011 100 60 57.5 70 115
21-Jun-2011 107.5 62.5 62.5 72.5 125

StrongLifts 5x5 Progress

140

120

100

80
Weight

60

40

20

0
5-Apr-2011 19-Apr-2011 3-May-2011 17-May-2011 31-May-2011 14-
1-Apr-2011 12-Apr-2011 26-Apr-2011 10-May-2011 24-May-2011 7-Jun-2011

Date
 20

0
5-Apr-2011 19-Apr-2011 3-May-2011 17-May-2011 31-May-2011 14-
1-Apr-2011 12-Apr-2011 26-Apr-2011 10-May-2011 24-May-2011 7-Jun-2011

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-Apr-2011
5-Apr-2011
12-Apr-2011
19-Apr-2011
26-Apr-2011
3-May-2011 Squat
20
25
32.5
40
47.5
55 Bench
20
22.5
25
30
32.5
37.5 Press
20
25
27.5
32.5
35 Row
30
32.5
35
40
42.5
47.5 Deadlift
40
50
55
65
70 Weight
75.0
#N/A
#N/A BF %
10.0%
#N/A
#N/A
10-May-2011
17-May-2011
24-May-2011
31-May-2011
7-Jun-2011
14-Jun-2011
21-Jun-2011 62.5
70
77.5
85
92.5
100
107.5 40
45
47.5
52.5
55
60
62.5 40
42.5
47.5
50
55
57.5
62.5 50
55
57.5
62.5
65
70
72.5 80
85
95
100
110
115
125 #N/A
#N/A #N/A
#N/A

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rogress
0.12

0.1

0.08

Column C
Column D
Body Fat %

Column E
0.06
Column F
Column G
Column H
Column I
0.04 Column I

0.02

0
31-May-2011 14-Jun-2011
4-May-2011 7-Jun-2011 21-Jun-2011
 0.02

0
31-May-2011 14-Jun-2011
4-May-2011 7-Jun-2011 21-Jun-2011

e what you'd achieve in 24 weeks.

thon, not a sprint – keep that in mind.