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Start: This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page,
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then go to the Program sheet to get started.
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Step 1:Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in
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kilograms or 2 if you're working in pounds.
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Units1(1 = kg, 2 = lb)Kilograms
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Step 2:Enter your starting date, body weight, and body fat percentage. If you don’t have a way
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to measure body fat, it's OK to start the program without it, but you should get yourself a
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body fat caliper.
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Date23-Jan-2014
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Weight75.0
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BF %10.0%
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Step 3:If you are a new lifter, you're finished. Go to the Program worksheet and begin your
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training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight
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column below, and the number of reps for which you lifted those weights in the Reps
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column.
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WeightReps5RMStarting Weight
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Squat100510050
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Bench10018945
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Press10018945«
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Row10018945
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Deadlift10018945
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NOTE:Based on the starred lift(s) above, you may be too strong for StrongLifts 5x5.
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Please start with StrongLifts 3x5 instead of StrongLifts 5x5 (read page 48 inside the 5x5 report).
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So if your Bench Press is starred but not your Squat, start with 5x5 on Squat but 3x5 on Bench Press.
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