BILL STARR 5x5A Base Version for Novice to Intermediate Lifters

Linear Pre-Periodization

Introduction:

This program is a template designed to match the program description linked above.It is not intended as a stand-alone, this is all just some raw estimation that would give a general traineewith a few years of experience a look at how the weights might be arranged. In reality he willbe 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 once will be able to setthemseleves up much better in the future using even very limited experience, their brain, and a pencil ratherthan hoping all the assumptions I made here actually work for them. Hopefully that's clear.

I will also note that this is not a 9 week program, you continue making increases for as long as you areable to. If you read the Program Description, you already know that. I only included 9 weeks to make this simpleand compact. It's meant to sketch out the program and clarify the progression and is not meantas a substitute for 5 minutes of reading. If you are investing yourself in this program over a series of weeks andcare 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.

Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max.These estimats are more accurate with lower rep tests and lifters who train using lower repsi.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy.

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

Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for workload.i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light setstowards 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 weightselection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensivemicrochain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently smaller.

Link to Main Website

Link to Program Description

Microloading and Fractional Plates

Inputs:

Test Weight Reps Achieved (<12) 1RM 5RMSquat 250 5 281 250Bench 250 5 281 250Row 250 5 281 250Dead 250 5 281 250Incline 250 5 281 250

Set Interval 12.5% Generally 10-15%Tonnage Cutoff 60% Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:

Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4Monday Squat 5 116 119 122 125

5 145 149 152 1565 174 178 183 1885 203 208 213 2195 232 238 244 250

Bench 5 116 119 122 1255 145 149 152 1565 174 178 183 1885 203 208 213 2195 232 238 244 250

Row 5 116 119 122 1255 145 149 152 1565 174 178 183 1885 203 208 213 2195 232 238 244 250

Assistance:2 Sets of Weighted Hypers4 Sets of Weighted Situps

Wednesday Squat 5 116 119 122 1255 145 149 152 1565 174 178 183 1885 174 178 183 188

Incline Bench 5 145 149 152 1565 174 178 183 1885 203 208 213 2195 232 238 244 250

Deadlift 5 145 149 152 1565 174 178 183 1885 203 208 213 2195 232 238 244 250

Assistance:3 Sets of Situps

Friday Squat 5 116 119 122 1255 145 149 152 1565 174 178 183 1885 203 208 213 2193 238 244 250 2568 174 178 183 188

Bench 5 116 119 122 1255 145 149 152 1565 174 178 183 1885 203 208 213 2193 238 244 250 2568 174 178 183 188

Row 5 116 119 122 1255 145 149 152 1565 174 178 183 1885 203 208 213 2193 238 244 250 2568 174 178 183 188

Assistance3 Sets of Weighted Dips x 5-8 reps3 Sets of Barbell Curls x 8 reps3 Sets of Triceps Extensions x 8 reps

Tonnage:

Core Exercise Tonnage Monday 13,034 13,368 13,711 14,063 Wednesady 10,572 10,843 11,121 11,406

Friday 15,867 16,274 16,691 17,119 Weekly 39,473 40,485 41,523 42,588

Tonnage w/Significance Cutoff Monday 9,124 9,358 9,598 9,844 Wednesady 7,820 8,021 8,227 8,438 Friday 11,956 12,263 12,578 12,900 Weekly 28,901 29,642 30,402 31,181

A Base Version for Novice to Intermediate Lifters

Version Beta 0.3

able to. If you read the Program Description, you already know that. I only included 9 weeks to make this simple

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

Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for workload.i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light sets

Obviously most people will need to round the weights. If you want to train by percents and be more precise with weightselection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensivemicrochain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently smaller.

Wk 5 Wk 6 Wk 7 Wk 8 Wk 9 128 131 135 138 141160 164 168 172 177192 197 202 207 212224 230 236 241 247256 263 269 276 283128 131 135 138 141160 164 168 172 177192 197 202 207 212224 230 236 241 247256 263 269 276 283128 131 135 138 141160 164 168 172 177192 197 202 207 212224 230 236 241 247256 263 269 276 283

128 131 135 138 141160 164 168 172 177192 197 202 207 212192 197 202 207 212160 164 168 172 177192 197 202 207 212224 230 236 241 247256 263 269 276 283160 164 168 172 177192 197 202 207 212224 230 236 241 247256 263 269 276 283

128 131 135 138 141160 164 168 172 177192 197 202 207 212224 230 236 241 247263 269 276 283 290192 197 202 207 212128 131 135 138 141160 164 168 172 177192 197 202 207 212224 230 236 241 247263 269 276 283 290192 197 202 207 212128 131 135 138 141160 164 168 172 177192 197 202 207 212224 230 236 241 247263 269 276 283 290192 197 202 207 212

14,414 14,774 15,144 15,522 15,910 11,691 11,984 12,283 12,590 12,905 17,547 17,985 18,435 18,896 19,368 43,652 44,743 45,862 47,009 48,184

10,090 10,342 10,601 10,866 11,137 8,648 8,865 9,086 9,313 9,546 13,223 13,553 13,892 14,239 14,595 31,961 32,760 33,579 34,418 35,279

NOTE: All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i.e. if <, then 0, otherwise X)Don't Change or Touch Anything

0 Test WeighReps Achie1RM 5RMSquat 250 5 281 250 Set Interva 13% Generally 10-15%Bench 250 5 281 250 Tonnage Cu 60% Given % of Single Rep Max for Inclusion in Relevant TonnageRow 250 5 281 250Dead 250 5 281 250Incline 250 5 281 250

Squat 1RM 1RM 281 281 281 281 288 296 303Bench 1RM 1RM 281 281 281 281 288 296 303Row 1RM 1RM 281 281 281 281 288 296 303Incline 1RM 1RM 281 281 281 281 288 296 303Deadlift 1RM 1RM 281 281 281 281 288 296 303

Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7Monday Squat 5 116 119 122 125 128 131 135

5 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2365 232 238 244 250 256 263 269

Bench 5 116 119 122 125 128 131 1355 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2365 232 238 244 250 256 263 269

Row 5 116 119 122 125 128 131 1355 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2365 232 238 244 250 256 263 269

Assistance:2 Sets of Weighted Hypers4 Sets of Weighted Situps

Wednesda Squat 5 116 119 122 125 128 131 1355 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 174 178 183 188 192 197 202

Incline Be 5 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2365 232 238 244 250 256 263 269

Deadlift 5 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2365 232 238 244 250 256 263 269

Assistance:3 Sets of Situps

Friday Squat 5 116 119 122 125 128 131 1355 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2363 238 244 250 256 263 269 2768 174 178 183 188 192 197 202

Bench 5 116 119 122 125 128 131 1355 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2363 238 244 250 256 263 269 2768 174 178 183 188 192 197 202

Row 5 116 119 122 125 128 131 1355 145 149 152 156 160 164 1685 174 178 183 188 192 197 2025 203 208 213 219 224 230 2363 238 244 250 256 263 269 2768 174 178 183 188 192 197 202

Assistance3 Sets of Weighted Dips x 5-8 reps3 Sets of Barbell Curls x 8 reps3 Sets of Triceps Extensions x 8 reps

Core Exercise TonnagMonday 13034 13368 13711 14063 14414 14774 15144 Wednesad 10572 10843 11121 11406 11691 11984 12283

Friday 15867 16274 16691 17119 17547 17985 18435

Relevant Tonnage Monday 9124 9358 9598 9844 10090 10342 10601Wednesda 7820 8021 8227 8438 8648 8865 9086Friday 11956 12263 12578 12900 13223 13553 13892

All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i.e. if <, then 0, otherwise X)

Given % of Single Rep Max for Inclusion in Relevant Tonnage

310 318310 318310 318310 318310 318

Wk 8 Wk 9 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7138 141 0 0 0 0 0 0 0172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236276 283 232 238 244 250 256 263 269138 141 0 0 0 0 0 0 0172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236276 283 232 238 244 250 256 263 269138 141 0 0 0 0 0 0 0172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236276 283 232 238 244 250 256 263 269

138 141 0 0 0 0 0 0 0172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202207 212 174 178 183 188 192 197 202172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236276 283 232 238 244 250 256 263 269172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236276 283 232 238 244 250 256 263 269

138 141 0 0 0 0 0 0 0172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236283 290 238 244 250 256 263 269 276207 212 174 178 183 188 192 197 202138 141 0 0 0 0 0 0 0172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236283 290 238 244 250 256 263 269 276207 212 174 178 183 188 192 197 202138 141 0 0 0 0 0 0 0172 177 0 0 0 0 0 0 0207 212 174 178 183 188 192 197 202241 247 203 208 213 219 224 230 236283 290 238 244 250 256 263 269 276207 212 174 178 183 188 192 197 202

15522 1591012590 1290518896 19368

10866 111379313 9546

14239 14595

Wk 8 Wk 90 00 0

207 212241 247276 283

0 00 0

207 212241 247276 283

0 00 0

207 212241 247276 283

0 00 0

207 212207 212

0 0207 212241 247276 283

0 0207 212241 247276 283

0 00 0

207 212241 247283 290207 212

0 00 0

207 212241 247283 290207 212

0 00 0

207 212241 247283 290207 212