Bill Starr's 5x5

Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Max
previous rep maxes. The “Reps,” column is where you enter how many reps your previous maxe
column is the amount that you would like to increase each lift per week (usually 2.5%). If you a
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you
here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your former
so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Me
DAMMIT! ~ Bango/Jgood

Madcow's Bill Starr 5x5 Official Website

Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 2.5

Percent To Reset 7.50% 5-15% under your curr

Current Max Reps (<12) 1RM

Squat 0 1 0
Bench Press 0 1 0
Row 0 1 0
Incline Press 0 1 0
Deadlift 0 1 0

Monday Reps Week 1 Week 2 Week 3 Week 4

Heavy Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Bench Press 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Row 5 0 0 0 0
(or Power Clean) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
 5 0 0 0 0

Incline Press 5 0 0 0 0
(or Military Press) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Deadlift 5 0 0 0 0
(or High Pulls) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0

Bench Press 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0

Row 5 0 0 0 0
(or Power Clean) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
 5x5
designed as a supplement to the 5x5 Program and is not
column, “Current Max,” is where you will enter your your
ps your previous maxes were tested at. The “% Increase,”
sually 2.5%). If you are unsure, leave this field alone. The
d to the barbell. If you don't have microweights, get them
ore hitting your former maxes. It is customary to reset 7%
tion is Heavy/Light/Medium. Good luck and GET STRONG
Jgood

Official Website
ower Routine
Forum

5-15% under your current 5RM

5RM % Increase
0 2
0 1.5
0 0
0 0
0 2

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Max
previous rep maxes. The “Reps,” column is where you enter how many reps your previous maxe
column is the amount that you would like to increase each lift per week (usually 2.5%). If you a
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you
here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your former
so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Me
DAMMIT! ~ Bango/Jgood

Madcow's Bill Starr 5x5 Official Website

Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 2.5

Percent To Reset 7.50% 5-15% under your curr

Current Max Reps (<12) 1RM

Squat 0 1 0
Bench Press 0 1 0
Row 0 1 0
Incline Press 0 1 0
Deadlift 0 1 0

Monday Reps Week 1 Week 2 Week 3 Week 4

Heavy Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Bench Press 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Row 5 0 0 0 0
(or Power Clean) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
 5 0 0 0 0

Incline Press 5 0 0 0 0
(or Military Press) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Deadlift 5 0 0 0 0
(or High Pulls) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0

Bench Press 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0

Row 5 0 0 0 0
(or Power Clean) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
 5x5
designed as a supplement to the 5x5 Program and is not
column, “Current Max,” is where you will enter your your
ps your previous maxes were tested at. The “% Increase,”
sually 2.5%). If you are unsure, leave this field alone. The
d to the barbell. If you don't have microweights, get them
ore hitting your former maxes. It is customary to reset 7%
tion is Heavy/Light/Medium. Good luck and GET STRONG
Jgood

Official Website
ower Routine
Forum

5-15% under your current 5RM

5RM % Increase
0 1.75
0 1.25
0 0
0 0
0 2

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Bill Starr's 5x5
Linear Version

This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplem
affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Current Max
previous rep maxes. The “Reps,” column is where you enter how many reps your previous maxe
column is the amount that you would like to increase each lift per week (usually 2.5%). If you a
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you
here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your former
so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Me
DAMMIT! ~ Bango/Jgood

Madcow's Bill Starr 5x5 Official Website

Original Bill Starr Power Routine
5x5 Question Forum

Smallest Weight Increment: 2.5

Percent To Reset 7.50% 5-15% under your curr

Current Max Reps (<12) 1RM

Squat 0 1 0
Bench Press 0 1 0
Row 0 1 0
Incline Press 0 1 0
Deadlift 0 1 0

Monday Reps Week 1 Week 2 Week 3 Week 4

Heavy Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Bench Press 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Row 5 0 0 0 0
(or Power Clean) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
Assistance Weighted Hypers 2 Sets
Exercises Weighted Sit-Ups 4 Sets
Wednesday
Light Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
 5 0 0 0 0

Incline Press 5 0 0 0 0
(or Military Press) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0

Deadlift 5 0 0 0 0
(or High Pulls) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
Assistance Sit-Ups 3 Sets
Exercises
Friday
Medium Squat 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0

Bench Press 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0

Row 5 0 0 0 0
(or Power Clean) 5 0 0 0 0
5 0 0 0 0
5 0 0 0 0
3 0 0 0 0
8 0 0 0 0
Assistance Weighted Dips 3x5-8
Exercises Barbell Curls 3x8
Tricep Extensions 3x8
 5x5
designed as a supplement to the 5x5 Program and is not
column, “Current Max,” is where you will enter your your
ps your previous maxes were tested at. The “% Increase,”
sually 2.5%). If you are unsure, leave this field alone. The
d to the barbell. If you don't have microweights, get them
ore hitting your former maxes. It is customary to reset 7%
tion is Heavy/Light/Medium. Good luck and GET STRONG
Jgood

Official Website
ower Routine
Forum

5-15% under your current 5RM

5RM % Increase
0 1.5
0 1
0 0
0 0
0 2

Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0