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Started By Equalizer (Pittsburgh, PA, U.S.A.)

Started on: 1/31/2007 2:36:46 PM, viewed 429 times
Bill Starr′s 5×5

I was recently spending some time on other forums and ran across some posts by a guy who actually had Bill Starr as a strength coach in college. He stated that the 5×5 routine, the type that Madcow has listed on his website was only used for the first 3 weeks of training, generally for beginners as a break-in to weight training. His real routine was a little different and had quite a bit more volume. I have a copy of the the routine and we post it when I have more time.

This Topic has 5 Replies: Displaying out of Replies:

HITHopper (Adelaide, SA, Australia) on 2/1/2007 1:46:46 AM

cool if you could post it that would be great.

Equalizer (Pittsburgh, PA, U.S.A.) on 2/1/2007 3:35:40 PM

Bill Starr Routine:

Was used from January to April. Trainees added at least 100lbs. to their Squat during this time.


Power Cleans- 5×5

Squats- 4×8

Bench Press- 5×3, 2×8

Dumbbell Incline- 2×20


Incline Press- 5×5, 1×8

Squats- 5×5 ( light day- top set 50lbs. lighter)

Good Mornings- 4×10

Calf Raises- 3×30

Biceps- 2×20

Triceps- 2×20


Squats- 5×3, 1×8

Shrugs- 5×5

Bench Press- 3×8, 1×2

Close Grip Bench- 3×8

Biceps- 2×20

Triceps- 2×20

-Ramping up to top set on the big exercises where it has 5×5, 4×8, etc. listed.

– Back off sets to failure.

-Rather than periodizing over weeks or months he did it within each week- 8 reps om Mon., 5 reps on Wed., 3 reps on Fri.

– High reps on isolation exercises to spare the joints after doing 5′s and 3′s.

Equalizer (Pittsburgh, PA, U.S.A.) on 2/1/2007 3:37:24 PM

I found it interesting that there were no Deadlifts of Military Presses included.

bloodandguts (Alburg, vt, U.S.A.) on 2/1/2007 4:29:04 PM

"-Rather than periodizing over weeks or months he did it within each week- 8 reps om Mon., 5 reps on Wed., 3 reps on Fri."

which means that it′s not really a beginner′s routine but an intermediate. A beginner would not need a light day midweek.

the only people who would need to periodize over many weeks or months are advanced and elite athletes.

adding 100 lbs to the squat in 4 months should be a cake walk for a novice. When you do the math it′s less than a 2lb increase per session.


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