How to use: Just fill in the areas with your own data! Getting to a 100kg/220lbs Squat is possible on this routine.ĭay 1: Exercises & Cardio Week 1 Weight Rep Week 3 Weight Rep Week 5 Weight Rep Week 7 Weight Rep Week 9 Weight Rep Week 11 Weight Rep Build up the weight focussing on speed & technique. Resist the temptation to go to fast, think long-term. Getting to a 100kg/220lbs Squat is You can download this worksheet here: Build up the weight focussing on Keep doing this routine until you stall on your Squat & need to do hard deloads. If you still miss it, deload Deload after 3 missed attempts with the same weight by lower the weight by 20%. If you miss it again, try again the next workout. If you miss 5x5, try again the next workout. Do as much reps as you can without help, aiming for 5x5. Resist the temptation to go to fast, th Never lower the weight, even if you miss reps. Use bigger increments if the workouts are too easy & your technique is good. (i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5) * Or you can just use this worksheet however it fits your needs! * You can add your own dates on the Week # cells. * Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday) - Day 1, Day 3, and Day 5 are the lifting days. StrongLifts 55 Beginner Strength Training Program How to use this worksheet: * READ Mehdi's write-up and follow it! This worksheet has been inspired by: Mehdi's StrongLifts 55 Beginner Strength Training Program Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used min It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you. Please use this spreadsheet and modify it as you see fit. This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
12 Week Workout Program PlannerStrongLifts 5x5 Beginner Strength Training Programby: Kilim MM/DD/YR to MM/DD/YR
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