BILL STARR 5x5

A Base Version for Novice to Intermediate Lifters

Linear Pre-Periodization by MadCow
Click Here for Table of Contents

Violent Zen Version 0

www.ViolentZen.com

NOTE From Violent Zen & DIY Strength Training:

Version 0.5 Updates:

MadCow created this content. I did NOT create all of this content.
I onlyspreadsheet
modified the layout
for
Note: This
will wor
ease of use. (I also modified the assistance rows slightly and
that
covered
in the original
with
lbsis or
kilos because
it's just
video). This 9 week program is in one tab that prints on a single
sheet
nicely.
that awesome. haha. (That, and
the fact that it's based on
percentages).

>>>> Click Here to watch the UPDATED Version

0.5 Video
Instruction
1. Rebranding
everything
from D
Strength Training to Violent Zen
Click Here to watch the ORIGINAL video instructions
(DIYthis
will spreadsheet
not go away though)
>>>> Click Here to GET NOTIFIED when/if
is Update

Introduction:
Link to Program Description from MadCow

2. Be sure to watch the

UPDATED video instructions.
Link is to the left of this box.

This program is a template designed to match the program description linked above.
3.give
Added
"Assistance
Work" Tab
It is not intended as a stand-alone, this is all just some raw estimation that would
a general
trainee
with a few years of experience a look at how the weights might be arranged. Inreference.
reality he will
be estimating and resestimating as he runs through the program to peak everything at the right time.
Obviously, given that this is all very general, someone who does this program even
will be a
able
to set
Thisonce
is NOT
comprehensive
list
themseleves up much better in the future using even very limited experience, their brain, and a pencil rather
and I'm also NOT saying these ar
than hoping all the assumptions I made here actually work for them. Hopefully that's clear.

the 'best' assistance exercises.

(Some
of as
them
like leg extension
I will also note that this is not a 9 week program, you continue making increases
for as long
you are
able to. If you read the Program Description, you already know that. I only included
weeks
to make
this simple
and 9leg
curls,
I never
do unless I
and compact. It's meant to sketch out the program and clarify the progression rehabbing
and is not meant
an injury).
as a substitute for 5 minutes of reading. If you are investing yourself in this program over a series of weeks and
care about your progress, it likely makes sense to read the damn description and make sure you have it right.

Instructions:
Only change yellow cells. Do not alter the Tonnage Calc worksheet.

I just wanted to include a decent

list to give you ideas for the
workout. You can type in your ow
still if you want.

4.5 Minor
Test Weight and Reps Achieved is to help you calculate your single rep max and
rep max.formatting
These estimats are more accurate with lower rep tests and lifters who train using lower reps
i.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going
decrease accuracy.
5. toUpdated
links
Set Interval is the percent change between sets based on the top set of the day for a given exercise.
The lower this value the less space between sets (i.e. higher workload and more density) the greater

changes

the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on

Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for worklo
i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light sets
towards the total since the impact from very light work is not going to be significant (this is common in practice)

Obviously most people will need to round the weights. If you want to train by percents and be more precise with weight
selection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensive
microchain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently sma
Microloading and Fractional Plates Info from MadCow
Cheap Microloading Technique from Violent Zen

te Lifters
Violent Zen Version 0.5

on 0.5 Updates:

I onlyspreadsheet
modified the layout
for
will work
This
covered
in the original
bsis or
kilos because
it's just
heet
nicely.
wesome. haha. (That, and
ct that it's based on
ntages).

0.5 Video
Instructions
branding
everything
from DIY
th Training
to Violent Zen.
uctions
<<<<
ill
not
go
away
s spreadsheetthough)
is Updated

sure to watch the

TED video instructions.
s to the left of this box.

ded
"Assistance
Work" Tab for
general
trainee
nce.

he right time.
e NOT
will be a
able
to set
comprehensive
, and a pencil rather

list,
m also NOT saying these are
est' assistance exercises.
of as
them
like leg extensions
ong
you are
weeks
to make
this simple
g curls,
I never
do unless I'm
bing an injury).

er a series of weeks and

sure you have it right.

wanted to include a decent

give you ideas for the
ut. You can type in your own
you want.

or formatting changes

rease accuracy.
dated
links

ven exercise.
y) the greater

n or too weak for high performance on top sets)

y (%1RM). Basically a proxy for workload.

t and not count light sets
is common in practice)

nd be more precise with weight

en this really innovative/inexpensive
given % of a small lift is inherently smaller.
oading Technique from Violent Zen

--- Lower --Front Squat

GM (Standing)
GM (Dead)
GM (Seated)
Dbell Lunges
Barbell Lunges
Leg Curl
Leg Ext
Hip Thrusts
Farmer Walk
Back Extension
Romanian Deads
Stiff Leg Deads
Glute Ham Raise
Reverse Hyper
Hip Thrusts
Farmer Walk

--- Upper --Incline Bench

Dbell Inc Bench
Cable Flyes
Dbell Flyes
Wide Dips
Close Grip Bench
Wide Upright Row
Face Pulls
Shrugs
Overhand BB Curl
Hammer Curl
EZ Bar Curl
JM Press
French Press
Skull Crushers
Close Grip Dips

Only add assistance

exercises in the
Yellow cells.
Anything withing the
Yellow cells will be
available via a
dropdown in the
assistance rows in
Weeks 1-9.

Bill Starr 5x5 by MadCow from ViolentZen.com

Exercise

Monday

Day

Assistance
Assistance

Reps
5
5
t
5ua
q
S
5

146
182
219
255

150
187
225
262

154
192
230
269

158
197
236
276

161
202
242
283

165
207
248
290

170
212
254
297

174
217
261
304

178
223
267
312

5
5
5
h
5nc
Be5

292
104
130
156
182

299
107
134
160
187

307
110
137
165
192

315
113
141
169
197

323
115
144
173
202

331
118
148
177
207

339
121
151
182
212

348
124
155
186
217

356
127
159
191
223

5
209
5
95
5 s119
w
5Ro 143
nt
e
166
B 5

214
97
122
146
171

219
100
125
150
175

225
103
128
154
179

231
105
131
158
184

236
108
135
162
188

242
110
138
166
193

248
113
141
170
198

255
116
145
174
203

Wednesday
Friday

Assistance

Wk 3

Wk 4

Wk 5

Wk 6

Wk 7

Wk 8

Wk 9

190

195

200

205

210

215

221

226

232

146
182
219

150
187
225

154
192
230

158
197
236

161
202
242

165
207
248

170
212
254

174
217
261

178
223
267

5
219
5
107
ch
e5n 129
B
e
150
lin 5
Inc
5
171
5
182
l5ift 219
d
a
255
De 5

225
110
132
154
176
187
225
262

230
113
135
158
180
192
230
269

236
116
139
162
185
197
236
276

242
119
142
166
190
202
242
283

248
121
146
170
194
207
248
290

254
125
149
174
199
212
254
297

261
128
153
179
204
217
261
304

267
131
157
183
209
223
267
312

292

299

307

315

323

331

339

348

356

5
146
5
182
5 at219
u
5Sq 255
3
299

150
187
225
262
307

154
192
230
269
315

158
197
236
276
323

161
202
242
283
331

165
207
248
290
339

170
212
254
297
348

174
217
261
304
356

178
223
267
312
365

8
219
5
104
5
130
5
156
h
nc
5
Be 182
3
214
8
156
5
95
5
119
ws
5 o143
t R 166
5
n
Be
3
195

225
107
134
160
187
219
160
97
122
146
171
200

230
110
137
165
192
225
165
100
125
150
175
205

236
113
141
169
197
231
169
103
128
154
179
210

242
115
144
173
202
236
173
105
131
158
184
215

248
118
148
177
207
242
177
108
135
162
188
221

254
121
151
182
212
248
182
110
138
166
193
226

261
124
155
186
217
255
186
113
141
170
198
232

267
127
159
191
223
261
191
116
145
174
203
238

146

150

154

158

162

166

170

174

5
3x8
3x8

Assistance

8
3x8

Assistance

3x8

293186344.xlsx

Wk 2

5
3x8
3x8
5t
ua
Sq 5

Assistance

Wk 1

143

Weeks 1-9 (Single Factor)

NOTE:

Squat
Bench
Row
Dead
Incline

All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i
Don't Change or Touch Anything
Test WeighReps (<12)1RM
315
5
225
5
205
5
315
5
185
5

Squat 1RM
Bench 1RM
Row 1RM
Incline 1RM
Deadlift 1RM

Day
Monday

Bench

Bent Rows

WednesdaSquat

Incline Ben

Deadlift

Friday

Squat

354
253
231
354
208

315
225
205
315
185

354
253
231
208
354

354
253
231
208
354

354
253
231
208
354

354
253
231
208
354

363
259
236
213
363

372
266
242
219
372

382
273
248
224
382

5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Wk 1
146
182
219
255
292
104
130
156
182
209
95
119
143
166
190

Wk 2
150
187
225
262
299
107
134
160
187
214
97
122
146
171
195

Wk 3
154
192
230
269
307
110
137
165
192
219
100
125
150
175
200

Wk 4
158
197
236
276
315
113
141
169
197
225
103
128
154
179
205

Wk 5
161
202
242
283
323
115
144
173
202
231
105
131
158
184
210

Wk 6
165
207
248
290
331
118
148
177
207
236
108
135
162
188
215

Wk 7
170
212
254
297
339
121
151
182
212
242
110
138
166
193
221

5
5
5
5
5
5
5
5
5
5
5
5

146
182
219
219
107
129
150
171
182
219
255
292

150
187
225
225
110
132
154
176
187
225
262
299

154
192
230
230
113
135
158
180
192
230
269
307

158
197
236
236
116
139
162
185
197
236
276
315

161
202
242
242
119
142
166
190
202
242
283
323

165
207
248
248
121
146
170
194
207
248
290
331

170
212
254
254
125
149
174
199
212
254
297
339

146

150

154

158

161

165

170

1RM
1RM
1RM
1RM
1RM

Exercise
Squat

5RM

Reps

Set Interval
Tonnage Cu

13% Generally 10-15%

60% Given % of Single Rep Max for Inclus

5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

182
219
255
299
219
104
130
156
182
214
156
95
119
143
166
195
143

187
225
262
307
225
107
134
160
187
219
160
97
122
146
171
200
146

192
230
269
315
230
110
137
165
192
225
165
100
125
150
175
205
150

197
236
276
323
236
113
141
169
197
231
169
103
128
154
179
210
154

202
242
283
331
242
115
144
173
202
236
173
105
131
158
184
215
158

207
248
290
339
248
118
148
177
207
242
177
108
135
162
188
221
162

212
254
297
348
254
121
151
182
212
248
182
110
138
166
193
226
166

Core Exercise TonnagMon

0
Wed
Fri

12947
11363
15761

13279
11654
16165

13620
11953
16580

13969
12259
17005

14318
12566
17430

14676
12880
17865

15043
13202
18312

Relevant Tonnage

9063
8272
11877

9295
8484
12181

9534
8702
12494

9778
8925
12814

10023
9148
13134

10273
9377
13463

10530
9611
13799

Bench

Bent Rows

Monday
Wednesda
Friday

ameter on the first sheet (i.e. if <, then 0, otherwise X)

of Single Rep Max for Inclusion in Relevant Tonnage

391
279
255
230
391

401
286
261
235
401

Wk 8
174
217
261
304
348
124
155
186
217
248
113
141
170
198
226

Wk 9
178
223
267
312
356
127
159
191
223
255
116
145
174
203
232

174
217
261
261
128
153
179
204
217
261
304
348

178
223
267
267
131
157
183
209
223
267
312
356

0
0
219
219
0
129
150
171
0
219
255
292

0
0
225
225
0
132
154
176
0
225
262
299

0
0
230
230
0
135
158
180
0
230
269
307

0
0
236
236
0
139
162
185
0
236
276
315

0
0
242
242
0
142
166
190
0
242
283
323

0
0
248
248
0
146
170
194
0
248
290
331

0
0
254
254
0
149
174
199
0
254
297
339

0
0
261
261
0
153
179
204
0
261
304
348

0
0
267
267
0
157
183
209
0
267
312
356

174

178

Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
219 225 230 236 242 248 254 261 267
255 262 269 276 283 290 297 304 312
292 299 307 315 323 331 339 348 356
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
156 160 165 169 173 177 182 186 191
182 187 192 197 202 207 212 217 223
209 214 219 225 231 236 242 248 255
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
143 146 150 154 158 162 166 170 174
166 171 175 179 184 188 193 198 203
190 195 200 205 210 215 221 226 232

217
261
304
356
261
124
155
186
217
255
186
113
141
170
198
232
170

223
267
312
365
267
127
159
191
223
261
191
116
145
174
203
238
174

15419
13532
18770

15804
13870
19239

10793
9852
14144

11063
10098
14498

0
219
255
299
219
0
0
156
182
214
156
0
0
143
166
195
143

0
225
262
307
225
0
0
160
187
219
160
0
0
146
171
200
146

0
230
269
315
230
0
0
165
192
225
165
0
0
150
175
205
150

0
236
276
323
236
0
0
169
197
231
169
0
0
154
179
210
154

0
242
283
331
242
0
0
173
202
236
173
0
0
158
184
215
158

0
248
290
339
248
0
0
177
207
242
177
0
0
162
188
221
162

0
254
297
348
254
0
0
182
212
248
182
0
0
166
193
226
166

0
261
304
356
261
0
0
186
217
255
186
0
0
170
198
232
170

0
267
312
365
267
0
0
191
223
261
191
0
0
174
203
238
174