Starting Strength
A few barbell lifts. Three days a week. A small, earned increase each time you return.
StrongLifts 5×5Workout calculator.
Start from the empty bar or your current weights. See every A and B workout for 12 weeks, with warm-up sets, plus the rules for the 10% deload after three misses and what comes after 5×5.
Program by Mehdi Hadim · Trainer editorial · Updated
Squat · Week 12, if every session succeeds
107.5kg
Now: 20 kg. Every session is below, with warm-ups and what to do when you stall.
| Lift | Now | Week 12 |
|---|---|---|
| Squat | 20 kg | 107.5 kg |
| Bench press | 20 kg | 62.5 kg |
| Barbell row | 30 kg | 72.5 kg |
| Overhead press | 20 kg | 62.5 kg |
| Deadlift | 40 kg | 112.5 kg |
The sheet opens in Excel or Google Sheets: every set of every week, with empty columns for what you lift.
Week 1 · A · B · A
Monday · Workout A
- Squat5 × 520 kg
- Bench press5 × 520 kg
- Barbell rowWarm-up (kg): 2 × 5 at 205 × 530 kg
Wednesday · Workout B
- SquatWarm-up (kg): 2 × 5 at 205 × 522.5 kg
- Overhead press5 × 520 kg
- DeadliftWarm-up (kg): 2 × 5 at 201 × 540 kg
Friday · Workout A
- SquatWarm-up (kg): 2 × 5 at 205 × 525 kg
- Bench pressWarm-up (kg): 2 × 5 at 205 × 522.5 kg
- Barbell rowWarm-up (kg): 5 at 305 × 532.5 kg
How it progresses
Three sessions a week, alternating A and B. Each lift moves on its own.
Five reps on every set adds weight next time: 2.5 kg on squat, bench press, barbell row and overhead press. The deadlift adds 5 kg until 100 kg, then 2.5 kg.
If you stall
Miss a rep: repeat the weight next workout.
Miss three workouts in a row at the same weight: deload that lift by 10%. A 107.5 kg squat goes to about 97.5 kg.
Warm-up
Squat, bench and overhead press: the empty bar for 2 × 5, then sets of 5 with jumps of up to 20 kg. Rows and deadlifts start from a light plate weight. Rest only before the last warm-up set.
What comes next
Mehdi's earlier guide moved a lift that kept failing after deloads to 3 × 5, then 3 × 3 (never the deadlift). The current site points stalled lifters to weekly programs such as Madcow 5×5.
Sources
Classic StrongLifts 5×5; deadlifts use one working set of five.
StrongLifts 5×5 workout guide · StrongLifts
StrongLifts progression · StrongLifts
Every load assumes the sessions before it succeeded. Free, no signup. Your numbers stay in this browser; they are not sent to Trainer.
Use the sheet at your next session
- Replace the example numbers with your current weights. Set your bar in Your settings and pick the smallest jump your plates allow.
- Read how the plan progresses and what to do when you stall. Step through the weeks, or print every week at once.
- Download the sheet. In Excel, open it directly; in Google Sheets, choose File → Import → Upload.
- Record your actual reps and loads next to each target. When a session falls short, follow the stall rule, then update your numbers here for a fresh plan.
The downloaded file holds every set of every week, warm-ups included, with empty columns for your results. Your numbers stay in this browser, so the plan is still here when you come back after your next workout.
- Days / week
- 3
- Experience
- Beginner
- Progression
- Session by session
- Focus
- Strength
Version covered. Classic StrongLifts 5×5; deadlifts use one working set of five. Independent editorial companion; no affiliation or endorsement is implied.
The people behind the program.
Primary references checked 15 October 2026. Public sources support the explanation; paid program details remain with their creators.
- StrongLiftsStrongLifts 5×5 workout guide
- StrongLiftsStrongLifts progression
- Practical resourcesPlate loading calculatorWarm-up set calculatorEstimated one-rep max
- Lift techniqueSquat form checklistOverhead press guideRomanian deadlift guide
Frequently asked questions
Which version of StrongLifts 5×5 does this cover?
Classic StrongLifts 5×5; deadlifts use one working set of five.
How should I use the StrongLifts 5×5 tool?
Start from the empty bar or your current weights. See every A and B workout for 12 weeks, with warm-up sets, plus the rules for the 10% deload after three misses and what comes after 5×5.
Is this an official program spreadsheet?
This is an independent Trainer companion. Follow the original creator's instructions, especially for purchased programs. The CSV exports your calculated targets and blank result fields; it does not reproduce a paid spreadsheet or sync to the Trainer app.
A different method. A useful comparison.
All program guidesMadcow 5×5
A familiar three-day week with ramped work sets and a coordinated next-week target.
GZCLP
Heavy practice, supporting volume, useful accessories. Three tiers with three different jobs.