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December 21, 2009

Full Body Workouts, Powerlifting Articles, Strength Building Workouts
0

Tw eet

Bill Starr 55: Linear Version for

Intermediate Lifters
CONTENTS:
1. Introduction

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2. History
3. Usage
4. Core Description and Tables
A. Progression
B. Impact of Weight Gain/Loss, etc.
C. Ramping Weights
D. Possible Issues
5. Other Pertinent Information

Estimado(a):lanzca
Su direccin IP: 167.175.221
Est intentando acceder a:

En pro de la Seguridad de los

Seguridad de Informacin de l

6. Sample Template
A. Download Link
7. Change Log

INTRO DUCTIO N:
Relatively easy program to understand. It nicely illustrates the importance of making systematic
progression to drive gains and increase the core lifts. I highly suggest people read the Training
Primer Ive prepared as you will understand all of training so much better afterward.
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HISTORY:
One of the many flavors of Bill Starrs 55 workouts. This particular one is designed with the

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M USCL E AND BRAW N VIA E M AIL

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intermediate lifter in mind and is from the Deep Squatter site on this page Deep Squatter is a
great site so make sure you check it out along with all the great info located in the archives.
Someone who has experience with the lifts and some decent training history should do quite
well. Its important to keep in mind that this program is a snapshot, training changes with time,
you dont do it forever, to get a better idea on how training changes over time Id encourage
people to read this interview (link is dead) from Glenn Pendlay and Mark Rippetoe on
programming.

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POPUL AR

COM M E NTS
4 Ways t o Get Fr eaking Hu g e

June 06, 2010

USAGE:
This program is based on weekly linear progress. You take your current 5 rep maxes (5RM) and
work up to them systematically by increasing weights in steady increments over 3-4 weeks. You
then hit your current 5RM on lifts and continue these incremental increases week to week which
pushes you further and further out making new personal records (PRs) every week until you stall
on the majority of your lifts. If you miss reps, keep the weight constant the next week and dont
move it up until you get all 55. When you eventually stall on the majority of lifts, and you will,
meaning something like several weeks of no progress in that you cant add reps or weight, youll
have to reset lower back several weeks and begin again. If its just one lift that has you stuck,
reset on that and work up again but dont restart the whole program. When restarting the whole
program, a lot of times changing variables is also helpful here. Im not going to cover that.
Training is a blend of art and science, and knowing what parameters to change for a given lifter
is more art. This is a cookie-cutter, its meant to get you big and strong, and more importantly
training correctly. The best programs are always tailored to a given trainee so being your own
coach, you have to learn and seek out knowledge (generally not in bodybuilding sources as a
rule and this will seldom do you wrong).

120

10 Reaso ns S t u ar t Mc Ro b er t Can Go Fu c k
Him self

December 14, 2009

108

Mr . Olym p ia Jay Cu t ler Tr aining Ro u t ines

September 19, 2009

87

Do r ian Yat es Wo r ko u t Ro u t ine

December 09, 2008

47

Tr aining : Ro nnie Co lem an Wo r ko u t

Ro u t ine

September 21, 2009

45

Big g est Bo d yb u ild ing Ar m s

August 24, 2009

44

Rep speed is natural, time between sets is what you need. Dont rapid fire compound lifts but
dont be lazy. 2-5 minutes is probably right with 5 minutes being needed after a very taxing

Review o f Cyt o S p o r t s New Mo nst er

Mass!

effort.

March 17, 2009

If youve just randomly come to this topic or been provided a link there is a large amount of
information here: Table of Contents

43

Ar no ld S c hw ar zeneg g er s Wo r ko u t Ro u t ine

July 25, 2009

35

CO RE DE SCRIPTIO N:
CAUTION READ THIS: if you are going to devote hours and hours over weeks and weeks to a
program, please take 10-15 minutes to actually read this page and understand it. Thats a
retarded method of saving time. Also, you will find it hugely useful to read the Training Primer I
put together. You will understand so much more about training in general if you read it.
Honestly, save yourself years of learning and spend 10-15 minutes reading that page. Hell just
print it out and leave it in the bathroom. Within a couple days, youll have it finished and you will
be so much further ahead than so many others. Also, please make sure to read the Possible
Issues section below dont be a nimrod.
Before beginning it is useful to know your 1 rep maxes or more ideally your real 5 rep max in
each lift (there is a table and calculator in the TOC). If you dont know this it might be useful to
test your lifts first or start light and allow for some flexibility in the weekly planning. The whole
key is the weekly progression and keeping workload low enough to not overwhelm someone with
fatigue and enable them to get out in front and set records for as many weeks as possible. Said
a different way, the stimulus is not getting under the bar once with heavy weight but getting
under it frequently and systematically increasing week to week starting within your limits and
slowly expanding.
Exercise

Sets x Reps
Monday

Squat

55

Bench

55

Barbell Row

55

POPUL AR W ORK OUTS

Details
>> Ronnie Coleman Workout Routine
>> Jay Cutler Training Routines
Ramping weight to top set of 5 (which should equal the previous >> Dorian Yates' Workout Routine
Fridays heavy triple)
>> Wendler 5/3/1 Powerlifting System
Ramping weight to top set of 5 (which should equal the previous >> Arnold Schwarzenegger Beginner Programs
Fridays heavy triple)
>> Layne Norton Workout - Power &
Ramping weight to top set of 5 (which should equal the previous Hypertrophy
Fridays heavy triple)
>> Arnold Schwarzenegger Workout Routine

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Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday
Squat

45

Incline or Military 45
Deadlift
45
Assistance: 3 sets of sit-ups

Friday
Squat

45, 13, 18

Bench

45, 13, 18

Barbell Row

45, 13, 18

>> Sergio Oliva Training Routine

>> Bill Kazmaier Training Routine
>> Strongman Training Routine

First 3 sets are the same as Monday, the 4th set is repeating the 3rdPOPUL AR ARTICL E S
set again
Ramping weight to top set of 5
>> 4 Ways To Get Freaking Huge
Ramping weight to top set of 5
>> Fullbody Workouts Reference Guide
>> Determining Natural Bodybuilding Potential
>> High Volume Training
>> Wendler Westside Strongman Template
>> Understanding Workouts Reps And Sets
>> Interview With Chaos & Pain Jamie Lewis
>> Biggest Bodybuilding Arms
First 4 sets are the same as Mondays, the triple is 2.5% above your
Monday top set of 5, use the weight from the 3rd set for a final set>>of7 8(Plus 7 ) Bodybuilding Exercises
>> 10 Bulk Routines That Work
First 4 sets are the same as Mondays, the triple is 2.5% above your

Monday top set of 5, use the weight from the 3rd set for a final set of 8
First 4 sets are the same as Mondays, the triple is 2.5% above your
Monday top set of 5, use the weight from the 3rd set for a final set of 8
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
The Progression:
So its pretty obvious whats going on in this example is weekly increases of 2.5% of your top set
of 5 on Monday. So you do 100lbs for 5 on your top set on Monday. Then on Friday you do a
triple with 2.5% more, or 102.5. The next Monday you come back and do 102.5 for your heavy
set of 5, that Friday the triple is 105 and so on. For the non-squat Wednesday lifts you just
increase by the percentage week to week.
Of course you start with a good margin to give yourself a run so you have to back into the initial
weeks weights. That means using some math. Put your current 5 rep maxes at week 4, figure
out what 2.5% of the number is and go back and put that for week 3, do that back until you get
to week 1. The Friday triple is always the next weeks Monday set of 5. Pretty easy.*
Some people seem to think this is very slow progress (and maybe it is for a true beginner) but
for most lifters this 2.5% weekly is fairly aggressive scaling. Think about building up for 4 weeks
and then 2.5% compounded weekly on your personal records after that. If you can even get 4
weeks of PRs, thats over 10% on your lifts in just 8 weeks (there are people who would kill for
this and many are lucky to manage 1-2% over that same time frame). People who can keep it up
for anywhere near 12 weeks (8 weeks of PRs) are looking at 20%+ on their lifts. Even if one
cant get long progression, this is still a good way to go for even a few increments as long as a
lifter can make progress like this (and eventually they wont be able to and will have to do
something a bit different that looks more like the Advanced version.
Program
Week
4
5
6
7
8
9
10
11
12
13
14

Lift for 5 Reps

200
205
210
215
221
226
232
238
244
250
256

Percentage Increase Over

Current Personal Record
0.00%
2.50%
5.06%
7.69%
10.38%
13.14%
15.97%
18.87%
21.84%
24.89%
28.01%

15
262
31.21%
Although given the chart and what Ive said elsewhere on this page it should be obvious, I will
clarify the point that this is not a 9 week program (I think some people have downloaded only the
spreadsheet rather than reading since I figured 9 weeks of calculations was enough to get the
idea not much I can do about that).. You continue until it stops working. If you are adding
2.5% a week to your big lifts and eating enough to move the scale consistently, there is nothing
else you can do from a program perspective to encourage muscular weight gain. Ride the horse
and if lifts gives you trouble, either cut some warm up volume or reset it back a few weeks.
When the majority of the lifts are stalling, reset the whole program and build back up to PRs over
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4 weeks. Maybe change some variables (i.e. use 310) and/or some assistance lifts (front squat
on Wed, lockouts instead of overhead).
Impact of Weight Gain/Loss and Experience Level:
I will also note that weight gain can be considered a tail wind to the progression. Meaning, you
will have an easier time getting stronger and making a longer progression if you are eating
enough to drive bodyweight upward during the program (i.e. also known as bulking or trying to
add muscle, see caloric excess). This does not however mean that you should start heavier
simply because you are planning to gain weight. The effect is typically not that strong and this is
the best way to blow this program up always better to take more time than less. Another
tailwind would be experience level, someone much closer to their ultimate potential is going to
run out of steam and have to settle for shorter progressions than someone with 6 months of
training under their belt.
A headwind would be dieting or cutting. If you are really making an effort to lose weight and
using this program you might want to start significantly lighter or make smaller jumps week to
week (i.e. take 6 weeks to reach your current 5RM rather than 4 weeks). Basically the same
200lbs 5 rep max squat at a bodyweight of 200 is a stronger lift at a lighter bodyweight. So if you
are dropping bodyweight, you probably want think about starting lower because your 5RM
estimates wont be accurate as your bodyweight changes and to get a reasonable shot at
progression you dont want to be starting too high (that said, the less experienced the lifter they
might have enough tailwind from their junior amount of experience to override a fair degree of
headwind from bodyweight dropping).
Ramping Weights:
This is basically increasing your weight set to set like warming up. If your top set of 5 is 315, you
might go 135, 185, 225, 275, and then 315 all for 5 reps. There are several reasons for this,
you are warming up, getting a lot of practice and really groove the coordination of the lifts, and
contributing to workload without raising it so high that fatigue overcomes you and you overtrain.
If you do 315 for all 5 sets, workload is a lot higher and doing that a couple of times a week
ensures that you wont last long on this program.
Typically jumps can be somewhere between 10-15% per set based on your top set (or 12.5%
and round up or down). An easy way to figure this is to find out what 10% and 15% are for your
top set and then track backwards into the other sets using the variance to round or help it make
sense.
Example:
Your top set is 100lbs
10% is 10lbs and 15% is 15lbs
Your 5th set is 1005, 4th is 905, 3rd is 805, 2nd is 705, and 1st is 605
These are the minimum jumps of 10%, the math doesnt always look this neat but using 12.5%
isnt as intuitively easy to see for explaining this.
Make sure this makes sense and you arent so strong as to make the jumps ridiculous at 1015%. But keep in mind, going 200, 205, 210, 215, and 220 is a lot closer to 220 for 55 and
thats too much on this kind of frequency, it will fatigue you a lot faster (i.e. prevent you from
progressing) and hurt your ability to get as much as possible with your top set.
*Note: for the math inclined you probably realized that when moving up in weight you are taking
2.5% of the current weight but when I have you set up the initial weeks moving backward you are
taking 2.5% off the forward week which is a slightly larger number than moving in the other
direction. So if you want to really be exact, you can work it out the other way but the math is
harder.
Possible Issues:
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If people get stuck early its because they start too high. There is no negative to starting a bit
more conservatively (just potential time spent acclimating at worst). On the other side, starting
too aggressively can kill the whole program. You decide on whether you want to potentially risk
a tad of time in the worst case scenario or waste all your time and blow it up getting zero results.
Particularly if people have issues with a lift the bench is where people get caught. A lot of guys
have been training the bench hard forever. Probably high frequency and generally maxing it or
using lower reps than their other lifts. Well, you want to push one lift hard and not bother much
with others you wind up with an asymmetry in your ability to adapt. You have to pay the price
for not pushing as hard on your squat, deads, rows, and overhead regardless of the program
and thats just how it is. This is compounded by not having plates lighter than 2.5lbs (so 5lbs
jumps), which is often too much for people with the rounding and lifts that just arent all that
strong (look at the Microloading page). Also people put their true, best case 5RM with limited
warm-up out at week 4. Most people wont have a problem but really, at week 4 you are
expected to do the 5RM and do about 20 reps at varying weights beforehand. This makes week
4 a personal record in reality. Essentially, being more conservative with the bench is better
especially if you are one of those die hard benchpress worshippers.
In regards to the squatting or frequency, if you havent squatted at all, or dont squat full range
or havent done much before it can be an issue particularly if you have enough training to move
some weight. Most people havent had a problem but particular to the squats a few people have
wound up with overuse issues. Its not that people cant squat 3x per week anyone can. Its a
matter of conditioning someone to be able to do it at the volume and intensities that this program
calls for and acclimating to it immediately. Just like walking 2 miles a day, anyone can do it but if
you sit on the couch and your movement is limited to 100 yards per day to get the mail and feed
yourself well it might take some time to build up. Most importantly, if you start to get these
issues (and not muscle soreness) but a chronic aching and soreness in the
joints/tendons/muscles etcyou need to back off and not keep pushing. That doesnt mean you
get a little sore in week 1 and quit, this will take a few weeks but once this type of thing shows up
dont just keep pushing. A coach would have you back off or likely not start you here, you dont
have a coach so you have to use your brain. It just might take 4-5 weeks to build up and get
things in shape to be able to begin this program. Thats okay but if you keep pushing and wind
up with serious tendonitis it can take a while to resolve itself. Not worth it. This was covered on
the Table of Contents Intro Page under the second topic but obviously people dont read
everything so its here too (and I assume some wont bother reading this either but you reap
what you sow). Like I said before, in general it isnt an issue but a program is just a point in time
example, some people might be ready for that point, some wont. I tried to set this up where it
should be okay for just about everyone, that doesnt mean than a few people may not have an
issue with the parameters.

O THE R PE RTINE NT INFO RMATIO N

The Lifts:
Squats these should be full range Olympic style squats. Use the full range of your body that
means as low as you can go which for almost everyone is past parallel. If the top of your thighs
arent at least parallel its for shit. If you think this is bad for your knees going low, you and
whoever told you that are relying on an old wives tale. Anyone who knows the human body will
tell you that below parallel is MUCH safer on the knees whereas parallel and above put all the
sheer right on them and doesn?t allow proper transfer of the load to the rest of your body (this is
how your body was designed). Read the Squat article from Arioch linked in the TOC for a
complete description and references on the mechanics of the squat and depth.
Deads each rep is deweighted fully on the floor. No touch and go. This is called the deadlift
because the weight is dead on the ground. You can touch and go warm ups but thats it.
Military standing overhead presses. Supporting weight overhead is a fundamental exercise
and stimulates the whole body. Push presses are a fine substitute.
Rows 90 degrees and done dynamically (Accelerate the weight into your body do not jerk it
but constantly increase the pace like an oar through water). There is a TOC topic on rows, a
good read that also illustrates a version done from the floor.
Common Sense you should know how to do the lifts before starting a program like this. Start
light and learn. Dont include brand new compound lifts that have you training near your limit
without some time in. This is how you get hurt. Compound lifts load the entire body and are
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very effective. If you have a weak link, they will bring it up of course if you havent trained the
lift long enough for this to happen your weak link may get you hurt. Use your brain.
The rest is self explanatory.
Time Between Sets:
Dont over think this. Use a natural rep speed, take what you need between sets. Dont be lazy
but dont rush. You cant be doing rapid fire sets of big compound lifts. Maybe on the lightest
warm-ups you take a minute but most sets will be 2-5 minute range with 2 being between fairly
easy sets and 5 being after a heavy set in preparation for another very serious major effort that
drains you. I can see exceeding the 5 minute limit by a tad when really pushing near failure in
the PR weeks when you are uncertain of getting your reps on your last set. Just use your brain
and dont micromanage.
Diet:
Depends on whether you are trying to gain muscle or what. I will say that for gaining muscle,
caloric excess must be present. Read the caloric excess topic in the table of contents. More
people, particularly bodybuilders, go wrong here. If caloric excess is present and training stinks,
you will get fatter. The few guys who have come back with no weight gain got very strong and
gained no net weight guess what they were already fairly lean (i.e. no excess in their diet
otherwise theyd have been fatter) and they didnt gain fat or muscle (no caloric excess during
training). Theres nothing any program can do if you wont eat. For the purposes of gaining
muscle or getting big and strong its better to eat McDonalds and KFC all day long than not eat
enough Zen clean ultra pure food which might be healthier but if not enough theres simply
nothing to use to grow. So caloric excess is a requirement, you dont need to eat like a slob but
it will work infinitely better than not eating enough healthy food for this purpose. Lots of people
have gotten big and strong on diets that were bad, if you choose to eat squeaky clean, kudos to
you but it is not critical to putting on muscle (it might be critical to a long high quality life though).
Incorporating the Olympic Lifts:
The above is basically setup for someone who doesnt know the OLs. Starrs original workout
included Power Cleans and High Pulls. Instead of Bent Rows substitute Power Cleans. Rather
than Deads substitute High Pulls. That?s a quick and dirty way of handling this without much
disruption.
Substituting Exercises:
Dont fuck with this. Every bodybuilder seems to have Attention Deficit Disorder and an
overwhelming desire to customize everything. The bottom line is that these are all the most
effective exercises and just about anything one does will result in less gains. As a rule those
people who want to change it dont know enough to make proper alterations those who do
know enough, dont have much to change. The guy who is responsible for this program is of the
best on the planet at bulking lifters and making people stronger. Its kind of like Sesame Streets
Elmo offering neurosurgery advice at NYU. Anyway, its absolutely essential not to screw with the
squats, they are the foundation of this program. If you want to sub inclines or push presses for
military thats okay. Do not sub machines dont even think about it, hit yourself with a plate if
you must. For arms choose a single biceps and triceps exercise and perform them at the end
once per week for 3 sets of whatever your arms will take a beating from all the pulling and
pressing anyway. If you want to chin on Wednesday or do a few sets of pulldowns/ups thats fine
(avoid the machines if you can use bodyweight). Core work is always fine. Cardio is fine
interval training is the best for this Ill just throw out. If this is just too much mental strain, take
solace in the fact that its just a few weeks, youll gain a ton of muscle and strength and then you
can spend the next 4 weeks adding the minute detail to refine the gained mass (like most care
anyway I have yet to meet a guy on this board who will trade 20lbs of muscle for a bit of added
detail somewhere). In a nutshell, put your trust in some of the better coaches on the planet and
enjoy the results.
New or Beginner Lifters:
This is not a beginner program. You will make faster progress with less workload on a true
beginner program. I really recommend Rippetoes Starting Strength for beginners or novices.
Its so critical to learn the lifts correctly and get started on a good program (i.e. not what one
typically finds on bodybuilding sites). Rippetoe is the man at coaching beginners and putting
muscle on them with 30-40lbs in 4-6 months being quite normal. The book will handle teaching
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you all the lifts. Its written for coaches and no, given what I see in commercial gyms, the internet
and Joe Schmoe at your local gym are not capable of instructing you properly they will screw
you up and make you look like a moron or possibly get you hurt. On top of that the book covers
everything to get you set up on a program that is time proven as one of if not the best beginner
programs available.
Advanced Lifters:
After a while, linear progress doesnt work so well. You want to do this for as long as you can.
And I mean, resetting and running at your records, changing some exercises, rep ranges,
whatever, just keep trying to get some linear progress as you want to milk this kind of
progression for all its worth. After a while it will become pretty obvious this doesnt work for you
any more. Welcome to periodization.

SAMPLE TE MPLATE
This is a downloadable Microsoft Excel file that calculates your relevant lifts and plots out what
this program might look like over a number of weeks. It makes a lot of assumptions that might
not be right or near optimal for any given lifter. Ive tried to make it applicable to an experienced
trainee familiar with the lifts. Understand that this is just a reference for what it might look like as
some people do a lot better with an example you dont need or necessarily want to adhere to
this.
You will obviously need Microsoft Excel or a compatible spreadsheet program to make use of this
file. If you dont have the full version I think you can download Excel Viewer from Microsoft for
free, just run a web search and you should find it quickly enough. You might also find the
Microloading article a worthwhile read if you are working with percents or incremental increases.
Download File Current Version 0.3

CHANGE LOG
08-15-2006
-Added Training Primer link in the Introduction.
-Added Possible Issues section
-Added Caution verbiage and info to the Core Description Section (yes I realize it wont help
everyone but you have to try)
05-14-2006
-Since a lot of people seem to be interested in cutting over the summer I added some
information on the impact of weight gain/loss into the description.
03-19-2006
-Added some links to new diet writeup.
-Added link to Excel Viewer
-Added link to Microloading page
-New Version of Program Template v0.3, changed some links and added info about program
length
-Added Comparison link in title navigation bar for 55 Programs
12-26-2005
-Fixed the chart again, apparently Excel is more free than I though with text and extrapolating a
series. Now everything should reflect the backoff sets on Friday being 8 reps for all lifts.
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-Download link now works and updated details on the file which is archived with Winrar.

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5 Comments
wo rko u twill April 25, 2012 at 1:09 am - Reply
i have been using 55 by bill star for over 2 yrs it has worked for me now that i have 2 do only one or two
shows per year i really enjoy putting in the hard work /as for my deadlifts ican rep 305 with no trouble
and at age 55 i have won mr flint 4 times / 05 /08/ 10/ and Mr, flexability 2012
Like or Dislike:

Antho ny February 27, 2012 at 10:33 pm - Reply

How does this work for Masters athletes (55). Calories can be an issue for us older gents!
Like or Dislike:

Mick Madden February 28, 2012 at 7:29 pm - Reply

Hi Anthony,
Hop on over to the forum. Well help you out with the eating side of things.
http://muscleandbrawn.com/forums/
Like or Dislike:

wo rko u twill November 10, 2010 at 12:20 pm - Reply

Im going 2 try the 55 workout 4 Mr. Flint 2011 Thankyou
Like or Dislike:

Fu ll Bo dy Wo rko u ts Reference G u ide Mu scle and Brawn Bo dy b u ilding and

Po werlifting . July 4, 2010 at 1:01 pm - Reply
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