OLD SCHOOL STRENGTH: Bill Starrs (5×5) workout design

29 Feb

The percentages represent your 1 RM on each of the lifts. Your 1 RM is the weight you would use on your heaviest lift for 1 repetition. Figure out your 1 RM on all the lifts before starting the program.

To calculate the weight you should be using, take your 1 RM and multiply it by the percentage. I always round the number to the closest realistic weight. The goal is to continue to add weight to your day 1 weight and work with those numbers for the rest of the week.

USE THIS CALCULATOR.. CLICK HERE 

Example: Squat 225 lb for 1 RM

225 x .85= 190

225 x .70= 160

Day 1  (Heavy Day – > 85%)
Back Squats:  5 x 5
Bench Press:  5 x 5
Deadlifts:        5 x 5

Day 2 (Light Day – <70%)
Back Squats: 5 x 5 using 60% of Day 1 weight
Bench Press: 5 x 5 using 60% of Day 1 weight
Pullups: 5 x 5  * Add weight if necessary

Day 3 (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Day 1 weight
Bench Press: 5 x 5 using 80% of Day 1 weight
Barbell Rows: 5 x 5

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