StrongLifts 5x5: Beginner Strength Training Program
More info, read: StrongLifts 5x5 StrongLifts 5x5 FAQ
Enter Your data Start date 01/01/2010 (dd/mm/yy) Body fat 15.00% Body-weight 75 165 (kg) (lbs) mo we fr mo we 01/01/2010 03/01/2010 05/01/2010 08/01/2010 10/01/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 kg 20 22.5 25 27.5 30 lb 45 50 55 60 65 Bench Press Overhead press Bench Press Overhead press Bench Press 5x5 5x5 5x5 5x5 5x5 kg 20 20 22.5 22.5 25 lb 45 45 50 50 55 Inverted Row Deadlift Inverted Row Deadlift Inverted Row 3xF 1x5 3xF 1x5 3xF kg 40 45 lb 85 95 Push-ups Pull-ups Push-ups Chin-ups Push-ups 3xF 3xF 3xF 3xF 3xF kg lb Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch 3x12 3x30sec 3x12 3x30sec 3x12 Week1 Week2 kg 20 18 16 lb 45 40 35 Body fat 15.00% Body-weight 75 fr mo we fr mo 12/01/2010 15/01/2010 17/01/2010 19/01/2010 22/01/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 32.5 35 37.5 40 42.5 70 75 80 85 90 Overhead press Bench Press Overhead press Bench Press Overhead press 5x5 5x5 5x5 5x5 5x5 25 27.5 27.5 30 30 55 60 60 65 65 Deadlift Inverted Row Deadlift Inverted Row Deadlift 1x5 3xF 1x5 3xF 1x5 50 55 60 105 115 125 Pull-ups Push-ups Chin-ups Push-ups Pull-ups 3xF 3xF 3xF 3xF 3xF Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges 3x30sec 3x12 3x30sec 3x12 3x30sec 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 every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks. Week2 Week3 Week4 How To Use This Spreadsheet Include 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. 14 12 30 25 Body fat 15.00% Body-weight 75 we fr mo we fr 24/01/2010 26/01/2010 29/01/2010 31/01/2010 02/02/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 45 47.5 50 52.5 55 95 100 105 110 115 Bench Press Overhead press Bench Press Overhead press Bench Press 5x5 5x5 5x5 5x5 5x5 32.5 32.5 35 35 37.5 70 70 75 75 80 Inverted Row Deadlift Inverted Row Deadlift Inverted Row 3xF 1x5 3xF 1x5 3xF 65 70 135 145 Push-ups Chin-ups Push-ups Pull-ups Push-ups 3xF 3xF 3xF 3xF 3xF Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch 3x12 3x30sec 3x12 3x30sec 3x12 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 every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks. Week4 Week5 How To Use This Spreadsheet Include 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. 10 8 6 20 15 10 Body fat 15.00% Body-weight 75 mo we fr mo we 05/02/2010 07/02/2010 09/02/2010 12/02/2010 14/02/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 57.5 60 62.5 65 67.5 120 125 130 135 140 Overhead press Bench Press Overhead press Bench Press Overhead press 5x5 5x5 5x5 5x5 5x5 37.5 40 40 42.5 42.5 80 85 85 90 90 Deadlift Inverted Row Deadlift Inverted Row Deadlift 1x5 3xF 1x5 3xF 1x5 75 80 85 155 165 175 Chin-ups Push-ups Pull-ups Push-ups Chin-ups 3xF 3xF 3xF 3xF 3xF Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges 3x30sec 3x12 3x30sec 3x12 3x30sec Week7 Measure body fat every 2 weeks using a fat calliper, weigh yourself every 2 weeks, take pictures front/back/sides feet to neck every weeks, take measurements every 2 weeks. Week6 4 5 Body Fat 15.00% Body-weight 75 fr mo we fr mo 16/02/2010 19/02/2010 21/02/2010 23/02/2010 26/02/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 70 72.5 75 77.5 80 145 150 155 160 165 Bench Press Overhead press Bench Press Overhead press Bench Press 5x5 5x5 5x5 5x5 5x5 45 45 47.5 47.5 50 95 95 100 100 105 Inverted Row Deadlift Inverted Row Deadlift Inverted Row 3xF 1x5 3xF 1x5 3xF 90 95 185 195 Push-ups Pull-ups Push-ups Chin-ups Push-ups 3xF 3xF 3xF 3xF 3xF Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch 3x12 3x30sec 3x12 3x30sec 3x12 Week7 Week8 Week9 Body Fat 15.00% Body-weight 75 we fr mo we fr 28/02/2010 02/03/2010 05/03/2010 07/03/2010 09/03/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 82.5 85 87.5 90 92.5 170 175 180 185 190 Overhead press Bench Press Overhead press Bench Press Overhead press 5x5 5x5 5x5 5x5 5x5 50 52.5 52.5 55 55 105 110 110 115 115 Deadlift Inverted Row Deadlift Inverted Row Deadlift 1x5 3xF 1x5 3xF 1x5 100 105 110 205 215 225 Pull-ups Push-ups Chin-ups Push-ups Pull-ups 3xF 3xF 3xF 3xF 3xF Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges 3x30sec 3x12 3x30sec 3x12 3x30sec Week9 Week10 Body Fat 15.00% Body-weight 75 mo we fr mo we 12/03/2010 14/03/2010 16/03/2010 19/03/2010 21/03/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 95 97.5 100 102.5 105 195 200 205 210 215 Bench Press Overhead press Bench Press Overhead press Bench Press 5x5 5x5 5x5 5x5 5x5 57.5 57.5 60 60 62.5 120 120 125 125 130 Inverted Row Deadlift Inverted Row Deadlift Inverted Row 4xF 1x5 4xF 1x5 4xF 115 120 235 245 Push-ups Chin-ups Push-ups Pull-ups Push-ups 3xF 3xF 3xF 3xF 3xF Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch 3x12 3x30sec 3x12 3x30sec 3x12 Week11 Week12 fr 23/03/2010 SQUAT 5x5 107.5 220 Overhead press 5x5 62.5 130 Deadlift 1x5 125 255 Chin-ups 3xF Prone Bridges 3x30sec Week12 StrongLifts 5x5 doesn't stop here Keep 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. Body Fat 15.00% Body-weight 75 StrongLifts 5x5 doesn't stop here Keep 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. Your Goals and How to Achieve T 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. * Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat? * 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. * Check how to gain weight for skinny guys Strength Goals (1 st ones) * 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 (lbs) Squat 75 165 Deadlift 112.5 248 (only 1x5 here) Bench Press 56.25 124 Overhead Press 37.5 83 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 2.5lbs/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 2.5lbs/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 2.5lbs/1.25kg each workout doing 3x5. Prone Bridges 3x30sec Reverse Crunch 3x12 Strength Goals (2 nd ones) * 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 97.5 215 Deadlift 135 297 (only 1x5 here) Bench Press 67.5 149 Pagina 18 Your Goals and How to Achieve T Overhead Press 52.5 116 3x5 (kg) 3x5 (lbs) Use x-vest, chains or rucksack with weights Inverted Rows 10 25 Pull-ups & Chin-ups 10 25 Push-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. Pagina 19 Your Goals and How to Achieve T * 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 2.5lbs/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 2.5lbs/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 2.5lbs/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. Pagina 20 Your Goals and How to Achieve T 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. Pagina 21 Your Goals and How to Achieve T * 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. * 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 2.5lbs/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 2.5lbs/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 2.5lbs/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. Pagina 22 CentralFitness 5x5 progresso co CentralFitness 5x5 Progresso com Grafico Como usar * Coloque o peso total levantado ( kg ou lbs) do primeiro dia que comeou, depois coloque o peso da sexta feira. Basta digitar o peso mximo que voce levantou na semana. *No deixe linhas brancas nos graficos, se no , no funciona Preencha os dados manualmente Data Peso % gordura AgachamentoDeadlift Supino Desenvolvimento dd/mm/yy kg or lbs % 5x5 1x5 5x5 5x5 01/01/10 75 15.00% 20 40 20 20 01/05/10 75 15.00% 25 40 22.5 20 01/12/10 76 14.50% 32.5 50 25 25 01/19/10 76 14.50% 40 55 30 27.5 01/26/10 77.5 14.20% 47.5 65 32.5 32.5 02/02/10 77.5 14.20% 55 70 37.5 35 02/09/10 78.5 13.70% 62.5 80 40 35 02/16/10 78.5 13.70% 70 85 45 42.5 02/23/10 80.5 13.30% 77.5 95 47.5 47.5 03/02/10 80.5 13.30% 85 100 52.5 50 03/09/10 83 12.50% 92.5 110 55 55 03/16/10 83 12.50% 100 115 60 57.5 03/23/10 85 12.00% 107.5 125 62.5 62.5 20 40 60 80 100 120 140 P e s o
( k g / l b s )
Pagina 23 CentralFitness 5x5 progresso co Pense a Longo Termo * 1-3 months apenas o comeo,se isso o que voce quer em 12 semanas, imagine em 52!. Mire alto no sobjetyivos, mas um progresso gradual. 1%de gordura ao mes, pode ser 12% de gordura a menos no ano! 0 1/5/2010 1/12/2010 Pagina 24 CentralFitness 5x5 progresso co Pagina 25 CentralFitness 5x5 progresso co * Coloque o peso total levantado ( kg ou lbs) do primeiro dia que comeou, depois coloque o peso da sexta feira. Basta digitar o peso mximo que voce levantou na semana. 2.00% 4.00% 6.00% 8.00% 10.00% 12.00% 14.00% 16.00% CentralFitness 5x5 Progresso Peso Agachamento Deadlift Supino Desenvolvimento % gordura Pagina 26 CentralFitness 5x5 progresso co * 1-3 months apenas o comeo,se isso o que voce quer em 12 semanas, imagine em 52!. Mire alto no sobjetyivos, mas um progresso gradual. 1%de gordura ao mes, pode ser 12% de gordura a menos no ano! 0.00% 1/19/2010 1/26/2010 2/2/2010 2/9/2010 2/16/2010 2/23/2010 3/2/2010 3/9/2010 3/16/2010 3/23/2010 Data Pagina 27