Added On September 19, 2011
The Most Popular 5x5 Stength Programs - Part 1
by Rusi
Bill Starr’s Beginner 5x5
Day 1 (Heavy Day - 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Day 2 Rest
Day 3 (Light Day - 65-70%)
Back Squats: 5 x 5 using 60% of Day 1’s weight
Bench Press: 5 x 5 using 60% of Day 1’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Day4 - Rest
Day 5 - (Medium Day - 70-85%)
Back Squats: 5 x 5 using 80% of Day 1’s weight
Bench Press: 5 x 5 using 80% of Day 1’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Day 6 - Rest
Day 7 - Rest
Number 1: Bill Starr 5x5 Routines
Bill Starr Power Routine
Day 1 - Heavy Day
Squat - 5 sets of 5
Bench - 5 sets of 5
Powerclean - 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets
On Day1, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Day 5 workout
Day 2 - Rest
Day 3 - Light Day
Squat - 4 sets of 5
Overhead Press - 4 sets of 5
High Pulls - 4 sets of 5
Sit-ups - 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Day 1, and then do a fourth set of 5 with the weight used on the third set. Overhead Press is done using the same scheme, working up to 2-3 sets of 5.
Day 4 - Rest
Day 5 - Medium
Squat - 4 sets of 5, 1 triple, 1 set of 8
Bench - 4 sets of 5, 1 triple, 1 set of 8
Power cleans - 4 sets of 5, 1 triple
Weighted Dips - 3 sets of 5-8
Triceps and Biceps - 3 sets of 8 each
On Day 5, the first four sets are the same as they were on Day 1. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Day 1. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Day 1 and get the same weight for 5 reps that you got for 3 reps on Day 5 before. To avoid missing reps, pick weights carefully. You shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
Day 6 - Rest
Day 7 - Rest
The Bill Starr Strength Factor Routine
Day 1 (Heavy Day)
Back Squats: 5 x 5 ramping to limit
Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Incline Dumbbell Press: 2 x 20
Calf Raises: 3 x 30
Day 2 - Rest
Day 3 (Light Day)
Back Squats: 5 x 5 using 50 lbs less than Day 1 or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Overhead Press: 5 x 5 ramping to limit
Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
Curls: 3 x 15
Day 4 - Rest
Day 5 (Medium Day)
Back Squats: 5 x 5 using 20 lbs less than Monday
Incline Bench Press: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
Straight Arm Pullovers: 2 x 20
Chins: 4 sets to failure
You can choose either of the optional back exercises and stick with them or set them up as follows and alternate:
Week A: Deadlifts, Good Mornings, Shrugs
Week B: Bent-Over Rows, Stiff-Leg Deadlifts, Clean High Pulls
After two or three weeks, you can add in back-off sets on all of the pressing exercises, squats, and lunges. No back-offs for any back movement. Should you want to work more on any back exercise, do another top-end set. If you get 5 reps on your top set, add weight next week.
Day 6 - Rest
Day 7 - Rest
Bill Starr's "Big 3" Program
Day 1 - Heavy Day
Powerclean - 5 sets of 5
Bench - 5 sets of 5
Squat - 5 sets of 5
The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set.
Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.
Day 2 - Rest
Day 3 - Light Day
Powerclean - 5 sets of 5
Benchpress - 5 sets of 5
Squat - 5 sets of 5
Use the weight of the third set of the heavy day as the top end for the light day.
Day 4 - Rest
Day 5 - Medium
Powerclean - 5 sets of 5
Benchpress - 5 sets of 5
Squat - 5 sets of 5
Day 6 - Rest
Day 7 - Rest
Number 2: Madcow - 5x5
Day 1 - Heavy Day
Squat - 5 sets of 5
Bench - 5 sets of 5
Barbell Row or Powerclean - 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets
On Day 1, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. Your fifth set equals the triple from the previous Day 5's workout.
Day 2 - Rest
Day 3 - Light Day
Squat - 4 sets of 5
Incline Bench or Overhead Press - 4 sets of 5
Deadlift - 4 sets of 5
Sit-ups - 3 sets
On light day, Squat the first 3 sets of 5 just as you did on Day 1, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench/Overhead Press and deadlifts are ramped up to a top set of five.
Day 4 - Rest
Day 5 - Medium
Squat - 4 sets of 5, 1 triple, 1 set of 8
Bench - 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean- 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets of 8 each
On Day 5, the first four sets are the same as they were on Day 1. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Day 1. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Day 1 and get the same weight for 5 reps that you got for 3 reps the Day 5 before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. In fact if you've tested/already know your 5 rep maxes you shouldn't be using that weight until the 4th week. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
StrongLifts 5x5
Stronglifts 5x5 is a strength program for beginner strength athletes. Personally I prefer Starting Strength over Stronglifts 5x5 as I've wrote in this article: Stronglifts vs. Starting Strength. However I do think that Stronglifts is good introduction to lifting. However at some point doing 5 sets of 5 and adding weight will stop working. At this point you will have to switch to doing 3 sets of 5 reps. Actually Mehdi, the author of StrongLifts 5x5, has said that many times.
Week 1
Day 1
Squat - 5 sets of 5
Bench press - 5 sets of 5
Barbell Rows - 5 sets of 5
Day 2 - Rest
Day 3
Squat - 5 sets of 5
Overhead press - 5 sets of 5
Deadlifts - 1 sets of 5
Day 4 - Rest
Day 5 - Same as Day 1
Day 6 - Rest
Day 7 - Rest
Week 2
Day 1
Squat - 5 sets of 5
Overhead press - 5 sets of 5
Deadlifts - 1 sets of 5
Day 2 - Rest
Day 3
Squat - 5 sets of 5
Bench press - 5 sets of 5
Barbell Rows - 5 sets of 5
Day 4 - Rest
Day 5 - Same as Day 1
Day 6 - Rest
Day 7 - Rest
For more information regarding StrongLifts visit the official web-page: http://stronglifts.com/
Note: Those routines are designed for strength athletes and beginners. If you want to be a bodybuilder you can use the beginner programs to build basic strength and learn the basic movements such as: barbell rows, deadlifts, bench press, military press and squats.
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