READ THIS FIRST

How To Use This Spreadsheet

StrongLifts 5x5 for Beginners
* This sheet is for people who never lifted weights before or haven't lifted for a long time
* I've prefilled the Starting you only need to go to the gym, lift the weights and repeat. Done.

StrongLifts 5x5 for Experienced Lifters

* This sheet is for people who are already lifting and who want to start StrongLifts 5x5
* Enter your current max weight and the sheet will tell you how heavy you should start StrongLifts 5
* Your current max must be weighs you've actually lifted and lifted recently. Don't enter estimates o
* If the starting weights seem too light, look where you'll be in 12 weeks STRONGER if you take
* The temptation is to start heavier. But you risk getting sore legs, missing reps, having to skip wor
* So don't rush things like the hare by trying to hit Prs in month one already. Be the turtle: slow but

Progress Charts
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frid
* Don't leave empty rows in between or the graphs won't work
For more info on how this program works, go to http://stronglifts.com/5x5/

Don't make any excuses

-Mehdi

P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wie
You can download the apps for free for your iPhone or Android device by going here:
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en

STRONGLIFTS 2007 and beyond. All Rights Reserved.

Pagina 1

READ THIS FIRST

http://stronglifts.com

Pagina 2

READ THIS FIRST

ven't lifted for a long time

the weights and repeat. Done.

to start StrongLifts 5x5

heavy you should start StrongLifts 5x5
ted recently. Don't enter estimates or maxes from a year ago.
12 weeks STRONGER if you take your time and let the weight build up.
gs, missing reps, having to skip workouts, and plateauing in the first weeks.
one already. Be the turtle: slow but steady towards new personal records.

enter your strength stats every Friday. Just enter the maximal weight you lifted that week.

s.com/5x5/

sheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between set
device by going here:

80022?mt=8

Pagina 3

READ THIS FIRST

Pagina 4

READ THIS FIRST

long to rest between sets.

Pagina 5

READ THIS FIRST

Pagina 6

StrongLifts 5x5 for Beginners POUND VERSION

Start date
Body-weight
Body fat

29/06/2014
185
15.00%

dd/mm/yy
lb

mo
29/06/2014

Week1
we
01/07/2014

fr
03/07/2014

mo
06/07/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

165

170

175

180

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

125

65

130

70

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

95

165

100

175

Body-weight
Body fat

Week2

185
15.00%

Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 45lb
* If your gym doesn't have 2.5lb plates, get your own pair and take it to the gym.
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on
* Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can

* More info: http://stronglifts.com/5x5/

STRONGLIFTS 2007 and beyond. All Rights Reserved.

http://stronglifts.com

Week2
we
08/07/2014

fr
10/07/2014

mo
13/07/2014

Week3
we
15/07/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

185

190

195

200

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

135

75

140

80

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

105

185

110

195

ateau early on
out for longer progress
rkouts, deload 10%
g as you can

Body-weight
Body fat

185
15.00%

ek3
fr
17/07/2014

mo
20/07/2014

Week4
we
22/07/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

205

210

215

220

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

145

85

150

90

Barbell Row
3xF

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

115

205

120

215

fr
24/07/2014

Body-weight
Body fat

mo
27/07/2014

Week5
we
29/07/2014

fr
31/07/2014

mo
03/08/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

225

230

235

240

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

155

95

160

100

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

125

225

130

235

185
15.00%

Week6

Week6
we
05/08/2014

fr
07/08/2014

mo
10/08/2014

Week7
we
12/08/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

245

250

255

260

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

165

105

170

110

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

135

245

140

255

Body-weight
Body Fat

185
15.00%

ek7
fr
14/08/2014

mo
17/08/2014

Week8
we
19/08/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

265

270

275

280

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

175

115

180

120

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

145

265

150

275

fr
21/08/2014

Body-weight
Body Fat

mo
24/08/2014

Week9
we
26/08/2014

fr
28/08/2014

mo
31/08/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

285

290

295

300

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

185

125

190

130

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

155

285

160

295

185
15.00%

Week10

Week10
we
02/09/2014

fr
04/09/2014

mo
07/09/2014

Week11
we
09/09/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

305

310

315

320

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

195

135

200

140

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

165

300

170

305

Body-weight
Body Fat

185
15.00%

k11
fr
11/09/2014

mo
14/09/2014

Week12
we
16/09/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

325

330

335

340

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

205

145

210

150

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

175

310

180

315

Body-weight
Body Fat

fr
18/09/2014

185
15.00%

StrongLifts 5x5 for Experienced Lifters POUND VERSION

Squat
Bench
Oh Press
Deadlift
Barbell Row

Current Max
220
175
115
275
155

Reps
5
5
5
5
5

Est 5RM
220
175
115
275
155

mo
01/01/2014

Week1
we
03/01/2014

fr
05/01/2014

mo
08/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

110

115

120

125

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

85

55

90

60

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

75

135

80

145

Body-weight
Body fat

Week2

175
15.00%

Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 45lb
* If your gym doesn't have 2.5lb plates, get your own pair and take it to the gym.
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on

* Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/

STRONGLIFTS 2007 and beyond. All Rights Reserved.

http://stronglifts.com

UND VERSION

Start date
Body-weight
Body fat

01/01/2014
175
15.00%

dd/mm/yy
lb

Week2
we
10/01/2014

fr
12/01/2014

mo
15/01/2014

Week3
we
17/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

130

135

140

145

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

95

65

100

70

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

85

155

90

165

ateau early on

Body-weight
Body fat

175
15.00%

out for longer progress

rkouts, deload 10%
g as you can

ek3
fr
19/01/2014

mo
22/01/2014

Week4
we
24/01/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

150

155

160

165

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

105

75

110

80

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

95

175

100

185

fr
26/01/2014

Body-weight
Body fat

mo
29/01/2014

Week5
we
31/01/2014

fr
02/02/2014

mo
05/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

170

175

180

185

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

115

85

120

90

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

105

195

110

205

175
15.00%

Week6

Week6
we
07/02/2014

fr
09/02/2014

mo
12/02/2014

Week7
we
14/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

190

195

200

205

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

125

95

130

100

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

115

215

120

225

Body-weight
Body Fat

175
15.00%

ek7
fr
16/02/2014

mo
19/02/2014

Week8
we
21/02/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

210

215

220

225

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

135

105

140

110

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

125

230

130

235

fr
23/02/2014

Body-weight
Body Fat

mo
26/02/2014

Week9
we
28/02/2014

fr
02/03/2014

mo
05/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

230

235

240

245

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

145

115

150

120

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

135

240

140

245

175
15.00%

Week10

Week10
we
07/03/2014

fr
09/03/2014

mo
12/03/2014

Week11
we
14/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

250

255

260

265

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

155

125

160

130

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

145

250

150

255

Body-weight
Body Fat

175
15.00%

k11
fr
16/03/2014

mo
19/03/2014

Week12
we
21/03/2014

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

270

275

280

285

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

165

135

170

140

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

155

260

160

265

Body-weight
Body Fat

fr
23/03/2014

175
15.00%

Progress Charts

StrongLifts 5x5 Progress Charts

Note
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frid
* Don't leave empty rows in between or the graphs won't work

Date

Body-weight
lb

Body fat
%

Squat
5x5

Bench
5x5

06/29/14
07/03/14
07/10/14
07/17/14
07/24/14
07/31/14
08/07/14
08/14/14
08/21/14
08/28/14
09/04/14
09/11/14
09/18/14

185
175
175
175
175
175
175
175
175
175
175
175
175

15.00%
15.00%
14.50%
14.50%
14.20%
14.20%
13.70%
13.70%
13.30%
13.30%
12.50%
12.50%
12.00%

165
180
195
210
225
240
255
270
285
300
315
330
220

125
70
75
85
90
100
105
115
120
130
135
145
130

Pagina 43

Progress Charts

Pagina 44

Progress Charts

r strength stats every Friday. Just enter the maximal weight you lifted that week.

Row
5x5

Oh Press
5x5

Deadlift
1x5
350

65
135
140
150
155
165
170
180
185
195
200
210
135

165
175
185
195
205
215
225
235
245
255
265
275
285

300

Weight (kg/lbs)

95
100
105
110
115
120
125
130
135
140
145
150
155

250

200

150

100

50

07/01/14
07/05/1
06/29/14
07/03/14
0

Pagina 45

Progress Charts

Pagina 46

07/01/14
07/05/1
06/29/14
07/03/14
0

Progress Charts

StrongLifts 5x5 Progr

350

300

250

200

150

100

50

07/01/14
07/05/14
07/09/14
07/13/14
07/17/14
07/21/14
07/25/14
07/29/14
08/02/14
08/06/14
08/10/14
08/14/14
06/29/14
07/03/14
07/07/14
07/11/14
07/15/14
07/19/14
07/23/14
07/27/14
07/31/14
08/04/14
08/08/14
08/12/14
08

Date

Pagina 47

07/01/14
07/05/14
07/09/14
07/13/14
07/17/14
07/21/14
07/25/14
07/29/14
08/02/14
08/06/14
08/10/14
08/14/14
06/29/14
07/03/14
07/07/14
07/11/14
07/15/14
07/19/14
07/23/14
07/27/14
07/31/14
08/04/14
08/08/14
08/12/14
08

Progress Charts

Pagina 48

Date

Progress Charts

StrongLifts 5x5 Progress

250

200

150

100

50

2/14
08/06/14
08/10/14
08/14/14
08/18/14
08/22/14
08/26/14
08/30/14
09/03/14
09/07/14
09/11/14
09/15/14
08/04/14
08/08/14
08/12/14
08/16/14
08/20/14
08/24/14
08/28/14
09/01/14
09/05/14
09/09/14
09/13/14
09/17/14

Date

Pagina 49

2/14
08/06/14
08/10/14
08/14/14
08/18/14
08/22/14
08/26/14
08/30/14
09/03/14
09/07/14
09/11/14
09/15/14
08/04/14
08/08/14
08/12/14
08/16/14
08/20/14
08/24/14
08/28/14
09/01/14
09/05/14
09/09/14
09/13/14
09/17/14

Date

Progress Charts

Pagina 50

Progress Charts

250

200

150

Body-weight
Squat
Deadlift
Bench
Oh Press

100

Body fat

50

0
09/11/14
09/15/14
9/14
09/13/14
09/17/14

Pagina 51

0
09/11/14
09/15/14
9/14
09/13/14
09/17/14

Progress Charts

Pagina 52

Apps

Free StrongLifts 5x5 Apps For iPhone and Android

My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone a

These apps will serve as your virtual coach, as if I was there training with you, helping you gettin
Here's just some of the features of the StrongLfits 5x5 apps for iPhone and Android:
* Track how many reps and sets you did with a simple tap so you never forget it again
* Timer shows how long you've rested, and how long you should to get your next set
* Automatically increase weight by 2.5kg/5lb each workout (customize in settings)
* Auto-alternate workouts A/B so you know which exercise to do each workout
* Automatically repeat the weight if you fail to get five reps on every set
* Automatically deload if you fail three sets in a row on an exercise
* And a lot more like kg/lb version, notes, calendar, history, etc

The best part: the StrongLifts 5x5 app has a simple, easy and clean user interface. It's also free to

The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieved a high 4.5 star rati

Apple even featured our app in their commercial Strength which aired during the Stanley Cup, Ji
Download the apps for free here:
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en

No excuses
-Mehdi

STRONGLIFTS 2007 and beyond. All Rights Reserved.

http://stronglifts.com

Page 53

Apps

nd Android

ts 5x5 workouts on your iPhone and Android devices

ining with you, helping you getting stronger and building muscle as quickly as possible.

hone and Android:

never forget it again

o get your next set
mize in settings)
each workout

an user interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.

has achieved a high 4.5 star rating with thousands of people worldwide recommending this app.
aired during the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.

Page 54

Apps

o you can forget about pen & paper.

mmending this app.

Page 55