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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
* The temptation is to start heavier. But you risk getting sore legs, missing reps, having to skip wor
* 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 Frid
* 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

STRONGLIFTS 2007 and beyond. All Rights Reserved.


http://stronglifts.com

Pagina 1

READ THIS FIRST

ven't lifted for a long time


the weights and repeat. Done.

to start StrongLifts 5x5


heavy you should start StrongLifts 5x5
ted recently. Don't enter estimates or maxes from a year ago.
12 weeks STRONGER if you take your time and let the weight build up.
gs, missing reps, having to skip workouts, and plateauing in the first weeks.
one already. Be the turtle: slow but steady towards new personal records.

enter your strength stats every Friday. Just enter the maximal weight you lifted that week.

s.com/5x5/

sheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets
device by going here:

80022?mt=8

Pagina 2

READ THIS FIRST

long to rest between sets.

Pagina 3

StrongLifts 5x5 for Beginners KILOGRAM VERSION


Start date
Body-weight
Body fat

01/01/2014
80
15.00%

dd/mm/yy
kg

mo
01/01/2014

Week1
we
03/01/2014

fr
05/01/2014

mo
08/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

20

22.5

25

27.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

20

20

22.5

22.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

30

40

32.5

45

Body-weight
Body fat

Week2

80
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/

STRONGLIFTS 2007 and beyond. All Rights Reserved.


http://stronglifts.com

ERSION

Week2
we
10/01/2014

fr
12/01/2014

mo
15/01/2014

Week3
we
17/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

30

32.5

35

37.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

25

25

27.5

27.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

35

50

37.5

55

plateau early on
rkout for longer progress
kouts, deload 10%
g as you can

Body-weight
Body fat

80
15.00%

ek3

fr
19/01/2014

mo
22/01/2014

Week4
we
24/01/2014

fr
26/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

40

42.5

45

47.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

30

30

32.5

32.5

Barbell Row
3xF

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

40

60

42.5

65

Body-weight
Body fat

mo
29/01/2014

Week5
we
31/01/2014

fr
02/02/2014

mo
05/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

50

52.5

55

57.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

35

35

37.5

37.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

45

70

47.5

75

80
15.00%

Week6

Week6
we
07/02/2014

fr
09/02/2014

mo
12/02/2014

Week7
we
14/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

60

62.5

65

67.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

40

40

42.5

42.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

50

80

52.5

85

Body-weight
Body Fat

80
15.00%

ek7

fr
16/02/2014

mo
19/02/2014

Week8
we
21/02/2014

fr
23/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

70

72.5

75

77.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

45

45

47.5

47.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

55

90

57.5

95

Body-weight
Body Fat

mo
26/02/2014

Week9
we
28/02/2014

fr
02/03/2014

mo
05/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

80

82.5

85

87.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

50

50

52.5

52.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

60

100

62.5

102.5

80
15.00%

Week10

Week10
we
07/03/2014

fr
09/03/2014

mo
12/03/2014

Week11
we
14/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

90

92.5

95

97.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

55

55

57.5

57.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

65

105

67.5

107.5

Body-weight
Body Fat

80
15.00%

k11

fr
16/03/2014

mo
19/03/2014

Week12
we
21/03/2014

fr
23/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

100

102.5

105

107.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

60

60

62.5

62.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

70

110

65

112.5

Body-weight
Body Fat

80
15.00%

StrongLifts 5x5 for Experienced Lifters KILOGRAM VERSIO


Current Max
110
80
40
130
70

Reps
5
5
5
5
5

Est 5RM
110
80
40
130
70

mo
01/01/2014

Week1
we
03/01/2014

fr
05/01/2014

mo
08/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

55

57.5

60

62.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

40

20

42.5

22.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

35

65

37.5

70

Squat
Bench
Oh Press
Deadlift
Barbell Row

Body-weight
Body fat

Week2

80
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/

STRONGLIFTS 2007 and beyond. All Rights Reserved.

http://stronglifts.com

OGRAM VERSION
Start date
Body-weight
Body fat

01/01/2014
80
15.00%

dd/mm/yy
kg

Week2
we
10/01/2014

fr
12/01/2014

mo
15/01/2014

Week3
we
17/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

65

67.5

70

72.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

45

25

47.5

27.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

40

75

42.5

80

plateau early on
rkout for longer progress
kouts, deload 10%
g as you can

Body-weight
Body fat

80
15.00%

ek3

fr
19/01/2014

mo
22/01/2014

Week4
we
24/01/2014

fr
26/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

75

77.5

80

82.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

50

30

52.5

32.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

45

85

47.5

90

Body-weight
Body fat

mo
29/01/2014

Week5
we
31/01/2014

fr
02/02/2014

mo
05/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

85

87.5

90

92.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

55

35

57.5

37.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

50

95

52.5

100

80
15.00%

Week6

Week6
we
07/02/2014

fr
09/02/2014

mo
12/02/2014

Week7
we
14/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

95

97.5

100

102.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

60

40

62.5

42.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

55

102.5

57.5

105

Body-weight
Body Fat

80
15.00%

ek7

fr
16/02/2014

mo
19/02/2014

Week8
we
21/02/2014

fr
23/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

105

107.5

110

112.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

65

45

67.5

47.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

60

107.5

62.5

110

Body-weight
Body Fat

mo
26/02/2014

Week9
we
28/02/2014

fr
02/03/2014

mo
05/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

115

117.5

120

122.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

70

50

72.5

52.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

65

112.5

67.5

115

80
15.00%

Week10

Week10
we
07/03/2014

fr
09/03/2014

mo
12/03/2014

Week11
we
14/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

125

127.5

130

132.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

75

55

77.5

57.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

70

117.5

72.5

120

Body-weight
Body Fat

80
15.00%

k11

fr
16/03/2014

mo
19/03/2014

Week12
we
21/03/2014

fr
23/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

135

137.5

140

142.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

80

60

82.5

62.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

75

122.5

77.5

125

Body-weight
Body Fat

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 Frid
* Don't leave empty rows in between or the graphs won't work

Date

Body-weight
kg

Body fat
%

Squat
5x5

Bench
5x5

01/01/14
01/05/14
01/12/14
01/19/14
01/26/14
02/02/14
02/09/14
02/16/14
02/23/14
03/02/14
03/09/14
03/16/14
03/23/14

80
80
80
80
81
81
81
82
82
83
83
83
83

15.00%
15.00%
14.50%
14.50%
14.20%
14.20%
13.70%
13.70%
13.30%
13.30%
12.50%
12.50%
12.00%

20
27.5
35
42.5
50
57.5
65
72.5
80
87.5
95
102.5
107.5

20
22.5
25
30
32.5
37.5
40
45
47.5
52.5
55
60
65

Pagina 31

Progress Charts

Pagina 32

Progress Charts

r strength stats every Friday. Just enter the maximal weight you lifted that week.

Row
5x5

Oh Press
5x5

Deadlift
1x5
120

22.5
22.5
27.5
30
35
37.5
37.5
45
50
52.5
57.5
60
65

40
50
60
70
80
85
90
95
100
105
110
115
120

100

80

Weight (kg/lbs)

30
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60

60

40

20

01/03/14
01/07
01/01/14
01/05/14

Pagina 33

Progress Charts

Pagina 34

Progress Charts

StrongLifts 5x5 Pro


120

100

80

60

40

20

01/03/14
01/07/14
01/11/14
01/15/14
01/19/14
01/23/14
01/27/14
01/31/14
02/04/14
02/08/14
02/12/14
02/16/14
01/01/14
01/05/14
01/09/14
01/13/14
01/17/14
01/21/14
01/25/14
01/29/14
02/02/14
02/06/14
02/10/14
02/14/14
0

Date

Pagina 35

Progress Charts

Pagina 36

Progress Charts

StrongLifts 5x5 Progress


16.00%

14.00%

12.00%

10.00%

8.00%

6.00%

4.00%

2.00%

0.00%

04/14
02/08/14
02/12/14
02/16/14
02/20/14
02/24/14
02/28/14
03/04/14
03/08/14
03/12/14
03/16/14
03/20/14
02/06/14
02/10/14
02/14/14
02/18/14
02/22/14
02/26/14
03/02/14
03/06/14
03/10/14
03/14/14
03/18/14
03/22/14

Date

Pagina 37

Progress Charts

Pagina 38

Progress Charts

16.00%

14.00%

12.00%

10.00%

8.00%

6.00%

Body-weight
Squat
Deadlift
Bench
Oh Press
Body fat

4.00%

2.00%

0.00%

03/16/14
03/20/14
4/14
03/18/14
03/22/14

Pagina 39

Progress Charts

Pagina 40

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 gettin
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 rat

Apple even featured our app in their commercial Strength which aired during the Stanley Cup, Ji
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

STRONGLIFTS 2007 and beyond. All Rights Reserved.


http://stronglifts.com

Page 41

Apps

nd Android

ts 5x5 workouts on your iPhone and Android devices

ning with you, helping you getting stronger and building muscle as quickly as possible.

hone and Android:

never forget it again


o get your next set
mize in settings)
each workout

an user interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.

has achieved a high 4.5 star rating with thousands of people worldwide recommending this app.
aired during the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.

Page 42

Apps

o you can forget about pen & paper.

mmending this app.

Page 43