StrongLifts 5x5: Beginner Strength Training ProgramMore info, read:

Enter Your data dd/mm/yyyyStart date 10/05/2010Body fat 6.70%Body-weight 64.8 142.9 10.2

(kg) (lb) (st)

Week1 Week2mo we fr mo we

10/05/2010 12/05/2010 14/05/2010 17/05/2010 19/05/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

kg 20 22.5 25 27.5 30lb 44 50 55 61 66

Bench Press Overhead press Bench Press Overhead press Bench Press5x5 5x5 5x5 5x5 5x5

kg 20 20 22.5 22.5 25lb 44 44 50 50 55

Inverted Row Deadlift Inverted Row Deadlift Inverted Row3xF 1x5 3xF 1x5 3xF

kg 40 45lb 88 99

Push-ups Pull-ups Push-ups Chin-ups Push-ups3xF 3xF 3xF 3xF 3xF

kglb

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch3x12 3x30sec 3x12 3x30sec 3x12

StrongLifts 5x5 StrongLifts 5x5 FAQ

kg 20 18 16lb 44 40 35

Measure body fat using a fat caliper & weigh yourself every 2 weeks

Body fat6.7%

Body-weight64.8

How To Use This SpreadsheetInclude the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.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 again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only.Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 weeks.

Week2 Week3 Week4fr mo we fr mo

21/05/2010 24/05/2010 26/05/2010 28/05/2010 31/05/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

32.5 35 37.5 40 42.572 77 83 88 94

Overhead press Bench Press Overhead press Bench Press Overhead press5x5 5x5 5x5 5x5 5x5

25 27.5 27.5 30 3055 61 61 66 66

Deadlift Inverted Row Deadlift Inverted Row Deadlift1x5 3xF 1x5 3xF 1x5

50 55 60110 121 132

Pull-ups Push-ups Chin-ups Push-ups Pull-ups3xF 3xF 3xF 3xF 3xF

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges3x30sec 3x12 3x30sec 3x12 3x30sec

14 1231 26

Body fat6.9%

Body-weight64.8

How To Use This SpreadsheetInclude the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.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 again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only.Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 weeks.

Week4 Week5we fr mo we fr

02/06/2010 04/06/2010 07/06/2010 09/06/2010 11/06/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

45 47.5 50 52.5 5599 105 110 116 121

Bench Press Overhead press Bench Press Overhead press Bench Press5x5 5x5 5x5 5x5 5x5

32.5 32.5 35 35 37.572 72 77 77 83

Inverted Row Deadlift Inverted Row Deadlift Inverted Row3xF 1x5 3xF 1x5 3xF

65 70143 154

Push-ups Chin-ups Push-ups Pull-ups Push-ups3xF 3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch3x12 3x30sec 3x12 3x30sec 3x12

10 8 622 18 13

Body fat6.9%

Body-weight64.8

Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 weeks.

Week6 Week7mo we fr mo we

14/06/2010 16/06/2010 18/06/2010 21/06/2010 23/06/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

57.5 60 62.5 65 67.5127 132 138 143 149

Overhead press Bench Press Overhead press Bench Press Overhead press5x5 5x5 5x5 5x5 5x5

37.5 40 40 42.5 42.583 88 88 94 94

Deadlift Inverted Row Deadlift Inverted Row Deadlift1x5 3xF 1x5 3xF 1x5

75 80 85165 176 187

Chin-ups Push-ups Pull-ups Push-ups Chin-ups3xF 3xF 3xF 3xF 3xF

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges3x30sec 3x12 3x30sec 3x12 3x30sec

4 29 4

Body Fat6.9%

Body-weight68.0

Week7 Week8 Week9fr mo we fr mo

25/06/2010 28/06/2010 30/06/2010 02/07/2010 05/07/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

70 72.5 75 77.5 80154 160 165 171 176

Bench Press Overhead press Bench Press Overhead press Bench Press5x5 5x5 5x5 5x5 5x5

45 45 47.5 47.5 5099 99 105 105 110

Inverted Row Deadlift Inverted Row Deadlift Inverted Row3xF 1x5 3xF 1x5 3xF

90 95198 209

Push-ups Pull-ups Push-ups Chin-ups Push-ups3xF 3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch3x12 3x30sec 3x12 3x30sec 3x12

Body Fat6.9%

Body-weight64.8

Week9 Week10we fr mo we fr

07/07/2010 09/07/2010 12/07/2010 14/07/2010 16/07/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

82.5 85 87.5 90 92.5182 187 193 198 204

Overhead press Bench Press Overhead press Bench Press Overhead press5x5 5x5 5x5 5x5 5x5

50 52.5 52.5 55 55110 116 116 121 121

Deadlift Inverted Row Deadlift Inverted Row Deadlift1x5 3xF 1x5 3xF 1x5

100 105 110220 231 243

Pull-ups Push-ups Chin-ups Push-ups Pull-ups3xF 3xF 3xF 3xF 3xF

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges3x30sec 3x12 3x30sec 3x12 3x30sec

Body Fat6.9%

Body-weight64.8

Week11 Week12mo we fr mo we

19/07/2010 21/07/2010 23/07/2010 26/07/2010 28/07/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

95 97.5 100 102.5 105209 215 220 226 231

Bench Press Overhead press Bench Press Overhead press Bench Press5x5 5x5 5x5 5x5 5x5

57.5 57.5 60 60 62.5127 127 132 132 138

Inverted Row Deadlift Inverted Row Deadlift Inverted Row4xF 1x5 4xF 1x5 4xF

115 120254 265

Push-ups Chin-ups Push-ups Pull-ups Push-ups3xF 3xF 3xF 3xF 3xF

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch3x12 3x30sec 3x12 3x30sec 3x12

StrongLifts 5x5 doesn't stop hereKeep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

Week12fr

30/07/2010

SQUAT5x5

107.5237

Overhead press5x5

62.5138

Deadlift1x5

125276

Chin-ups3xF

Prone Bridges3x30sec

Body Fat6.9%

Body-weight64.8

StrongLifts 5x5 doesn't stop hereKeep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

StrongLifts 5x5 Progress with G

Pagina 18

StrongLifts 5x5 Progress with Graphs

How to use this* Enter the total weight you lifted (in kg or lb) the first day you started, then enter your strength stats every Friday (the graph plots from the first Friday, not your first day). Just enter the maximal weight you lifted that week.* Don't leave empty rows in between or the graphs won't work

Date Body-weight Body fat Squat Deadlift Bench Overheaddd/mm/yy kg % 5x5 1x5 5x5 5x5

22/10/10 69.3 6.9% 195 220 155 8529/10/10 64.8 6.9% 200 225 160 9005/11/10 64.8 6.9% 180 200 140 8012/11/10 67.1 6.9% 185 235 140 8519/11/10 64.8 6.9% 185 235 155 9026/11/10 64.8 6.9% 190 245 155 9003/12/10 68.0 6.9% 155 225 135 6510/12/10 64.8 6.9% 175 245 140 7017/12/10 64.8 6.9% 155 185 115 5024/12/10 64.8 6.9% 155 185 115 5031/12/10 64.8 6.9% 155 185 115 5007/01/11 69.5 6.9% 195 220 155 9514/01/11 64.8 6.9% 155 185 115 50

10/29/2010 11/5/2010 11/12/2010 11/19/2010 11/26/2010 12/3/2010 12/10/2010 12/17/2010 12/24/2010 12/31/2010 1/7/2011 1/14/2011

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StrongLifts 5x5 Progress

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Body fat

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igh

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g/lb

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StrongLifts 5x5 Progress with G

Pagina 19

Think Long-Term* 1-3 months is just the start. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 52 weeks. * Then think were you'll be 2 years from now if you keep doing this. You would fix this problem of building muscle/losing fat/getting stronger forever.* Aim high with your goals, progress slowly but gradually. 1% fat loss/month is 12% fat loss/year. 2Lbs weight gain/month is 25lbs/year. And these are CONSERVATIVE goals.

10/29/2010 11/5/2010 11/12/2010 11/19/2010 11/26/2010 12/3/2010 12/10/2010 12/17/2010 12/24/2010 12/31/2010 1/7/2011 1/14/2011

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StrongLifts 5x5 Progress

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Deadlift

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Body fat

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igh

t (k

g/lb

)

StrongLifts 5x5 Progress with G

Pagina 20

StrongLifts 5x5 Progress with G

Pagina 21

* Enter the total weight you lifted (in kg or lb) the first day you started, then enter your strength stats every Friday (the graph plots from the first Friday, not your first day). Just enter the maximal weight you lifted that week.

10/29/2010 11/5/2010 11/12/2010 11/19/2010 11/26/2010 12/3/2010 12/10/2010 12/17/2010 12/24/2010 12/31/2010 1/7/2011 1/14/2011

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StrongLifts 5x5 Progress

Body-weight

Squat

Deadlift

Bench

Overhead

Body fat

Date

We

igh

t (k

g/lb

)

StrongLifts 5x5 Progress with G

Pagina 22

* 1-3 months is just the start. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 52 weeks. * Then think were you'll be 2 years from now if you keep doing this. You would fix this problem of building muscle/losing fat/getting stronger forever.* Aim high with your goals, progress slowly but gradually. 1% fat loss/month is 12% fat loss/year. 2Lbs weight gain/month is 25lbs/year. And these are CONSERVATIVE goals.

10/29/2010 11/5/2010 11/12/2010 11/19/2010 11/26/2010 12/3/2010 12/10/2010 12/17/2010 12/24/2010 12/31/2010 1/7/2011 1/14/2011

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StrongLifts 5x5 Progress

Body-weight

Squat

Deadlift

Bench

Overhead

Body fat

Date

We

igh

t (k

g/lb

)

Your Goals and How to Achieve T

Pagina 23

Your Goals and How to Achieve Them

Fat Loss* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding

Weight Gain* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

5x5 (kg) 5x5 (lb)Squat 64.8 350Deadlift 97.2 300 (only 1x5 here)Bench Press 48.6 250Overhead Press 32.4 120

Inverted Rows 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.Pull-ups & Chin-ups 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.Push-ups 15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.

Prone Bridges 3x30secReverse Crunch 3x12

* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.

5x5 (kg) 5x5 (lbs)Squat 84.24 186

* Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat?

* Check how to gain weight for skinny guys

Strength Goals (1st ones)

Strength Goals (2nd ones)

Your Goals and How to Achieve T

Pagina 24

Deadlift 116.64 257 (only 1x5 here)Bench Press 58.32 129Overhead Press 45.36 100

3x5 (kg) 3x5 (lbs) Use x-vest, chains or rucksack with weightsInverted Rows 10 25Pull-ups & Chin-ups 10 25Push-ups 10 25 For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

Prone Bridges 3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.Reverse Crunch without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.

Your Goals and How to Achieve T

Pagina 25

* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding

* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.

* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.

Your Goals and How to Achieve T

Pagina 26

Use x-vest, chains or rucksack with weights

For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.

Your Goals and How to Achieve T

Pagina 27

* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.

* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding

* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.

* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.