Start:

Step 1:
Units 1
Step 2:
Date 1-Apr-2011
Weight 75.0
BF % 10.0%
Step 3:
Weight Reps 5RM Starting Weight
Squat 0 20
Bench 0 20
Press 0 20
Row 0 30
Deadlift 0 40
STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.
http://stronglifts.com/
to measure body fat, it's OK to start the program without it, but you should get yourself a
body fat caliper.
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.
This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page,
then go to the Program sheet to get started.
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.
(1 = kg, 2 = lb)
Enter your starting date, body weight, and body fat percentage. If you dont have a way
Kilograms
to measure body fat, it's OK to start the program without it, but you should get yourself a
body fat caliper.
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.
This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page,
then go to the Program sheet to get started.
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.
Enter your starting date, body weight, and body fat percentage. If you dont have a way
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
75.0
10.0%
STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.
http://stronglifts.com/
Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sides) every two weeks.
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deload for that exercise only.
Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there.
Body Weight
Body Fat
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 temptation to go too quickly. Think long-term.
Week 1 Week 2 Week 3
19-Apr 22-Apr 24-Apr 26-Apr 29-Apr 1-May 3-May 6-May 8-May 10-May 13-May 15-May 17-May
40 42.5 45 47.5 50 52.5 55 57.5 60 62.5 65 67.5 70
30 32.5 35 37.5 40 42.5 45
30 32.5 35 37.5 40 42.5
40 42.5 45 47.5 50 52.5 55
60 65 70 75 80 85
Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sides) every two weeks.
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deload for that exercise only.
Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there.
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 temptation to go too quickly. Think long-term.
Week 7 Week 3 Week 4 Week 5 Week 6
20-May 22-May 24-May 27-May 29-May 31-May 3-Jun 5-Jun 7-Jun 10-Jun 12-Jun 14-Jun 17-Jun
72.5 75 77.5 80 82.5 85 87.5 90 92.5 95 97.5 100 102.5
47.5 50 52.5 55 57.5 60
45 47.5 50 52.5 55 57.5 60
57.5 60 62.5 65 67.5 70
90 95 100 105 110 115 120
Only then should you switch to Madcow.
To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the
right of Week 12. This works best if you do it while those cells are still empty.
Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason.
After two deloads on squats, switch from 5x5 to 3x5.
After another two deloads on squats, switch from 3x5 to 1x5.
StrongLifts 5x5 doesn't stop here!
Here's what to do after Week 12:
Week 8 Week 9 Week 10 Week 11 Week 12
19-Jun 21-Jun
105 107.5
62.5
62.5
72.5
125
Only then should you switch to Madcow.
To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the
right of Week 12. This works best if you do it while those cells are still empty.
Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason.
After two deloads on squats, switch from 5x5 to 3x5.
After another two deloads on squats, switch from 3x5 to 1x5.
StrongLifts 5x5 doesn't stop here!
Here's what to do after Week 12:
Week 12
Instructions:
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
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.
0
20
40
60
80
100
120
140
4/1/2011 4/8/2011 4/15/2011 4/22/2011 4/29/2011 5/6/2011 5/13/2011 5/20/2011 5/27/2011 6/3/2011
W
e
i
g
h
t

Date
StrongLifts 5x5 Progress
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 #N/A #N/A 12-Apr-2011 32.5 25 25 35 50 #N/A #N/A 19-Apr-2011 40 30 27.5 40 55 #N/A #N/A 26-Apr-2011 47.5 32.5 32.5 42.5 65 #N/A #N/A 3-May-2011 55 37.5 35 47.5 70 #N/A #N/A 10-May-2011 62.5 40 40 50 80 #N/A #N/A 17-May-2011 70 45 42.5 55 85 #N/A #N/A 24-May-2011 77.5 47.5 47.5 57.5 95 #N/A #N/A 31-May-2011 85 52.5 50 62.5 100 #N/A #N/A 7-Jun-2011 92.5 55 55 65 110 #N/A #N/A 14-Jun-2011 100 60 57.5 70 115 #N/A #N/A 21-Jun-2011 107.5 62.5 62.5 72.5 125 #N/A #N/A
STRONGLIFTS BVBA 2011and beyond. All Rights Reserved.
http://stronglifts.com/
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.
Date
0.0%
2.0%
4.0%
6.0%
8.0%
10.0%
12.0%
6/3/2011 6/10/2011 6/17/2011
B
o
d
y

F
a
t

%


Series1
Series1
Series2
Series3
Series4
Series5
Series6
Series1
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.