StrongLifts 5x5 Advanced Training ProgramMore info: http://stronglifts.com/stronglifts-advanced/

Day

Exercise

Squat

Monday

Bench Press

Barbell Row

Squat

Wednesday Overhead Press

Deadlift

Squat

Friday

Bench Press

Barbell Row

Reps 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

W1 260 260 260 260 260 135 150 160 170 180 145 155 165 180 190 235 235 235 235 235 125 125 125 125 125 315 315 315 215 230 245 265 280 170 170 170 170 170 170 170 170 170 170

W2 295 295 295 295 295 155 170 180 195 205 165 175 190 200 215 260 260 260 260 260 140 140 140 140 140 355 355 355 240 260 275 295 315 190 190 190 190 190 195 195 195 195 195

W3 325 325 325 325 325 170 185 200 210 225 180 195 205 220 235 280 280 280 280 280 155 155 155 155 155 395 395 395 265 285 310 330 350 210 210 210 210 210 215 215 215 215 215

W4 340 340 340 340 340 180 195 205 220 235 185 200 215 230 245 290 290 290 290 290 165 165 165 165 165 415 415 415 280 305 325 350 370 220 220 220 220 220 225 225 225 225 225

Reps 3 3 3

W5 Deload 340 340 340

Reps 3 3 3

W6 350 350 350

W7 360 360 360

W8 370 370 370

W9 380 380 380

3 3 3

190 210 235

3 3 3

190 215 240

195 220 245

200 225 250

205 230 255

3 3 3

195 220 245

3 3 3

200 225 250

205 230 255

210 235 260

210 240 265

NO Squats on Wednesday from week 5 to 9 Start with Deadlifts instead, then do Overhead Press I recommend you do 3x3 Weighted Pull-ups after Press 3 3 3 165 165 165 3 3 3 170 170 170 175 175 175 180 180 180 185 185 185

3 3 3 3 3 3

415 415 415 295 335 370

3 3 3 3 3 3

425 425 425 300 340 375

435 435 435 310 345 385

445 445 445 310 350 390

455 455 455 320 360 400

3 3 3

220 220 220

3 3 3

225 225 225

235 235 235

240 240 240

245 245 245

3 3 3

225 225 225

3 3 3

235 235 235

250 250 250

260 260 260

265 265 265

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. Spreadsheet created by StrongLifts Member Greg http://stronglifts.com/