Recently I also created a landscape version to include. This 5x5 workout spreadsheet saves me a lot of time and prints out nicely so I can take it to the gym. Enter your highest weight, sets and reps. Intermediate level strength training program. This calculator will help you set up a typical. He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids.the program is fast, simple and, most importantly, effective.īill Starr Intermediate 5x5. Starr’s 5×5 routine uses the three exercises which Starr referred to as “the big three”, quoting Starr: “ These are 3 basic exercises used by weightlifters to increase their strength.the football player (and you can insert Martial Artist, Fighter, whatever there) must work for overall body strength as opposed to specific strengthening exercises.In other words the athlete should be building total leg strength rather than just stronger hamstrings. Bill Starr popularized the “5×5” routine – each exercise was done following a protocol of five sets of five reps. His routine focused on bench presses, squats and power cleans, done on a Monday – Wednesday – Friday rotation with heavy, medium and light days.
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Since then, seemingly endless variations of Starr’s original 5×5 routine have sprouted up all over the Net and for good reason – it is possibly the most perfect strength routine ever devised. Perhaps the most influential book ever written on the subject of strength training for sports is Bill Starr’s “ The Strongest Shall Survive: Strength Training for Football” written in 1976.