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StrongLis 5x5: Beginner Strength Training Program



Enter Your data 

 

 

   

!" #$" %"

&!

&!

    

   ' 

SQUAT SQUAT SQUAT SQUAT SQUAT

( ( ( ( (

!     

#$    )) 

Bench Press Overhead press Bench Press Overhead press Bench Press

( ( ( ( (

!     

#$     

Barbell Row Deadli Barbell Row Deadli Barbell Row

( ( ( ( (

!     

#$     

Dips Pull-ups Dips Chin-ups Dips

(* (* (* (* (*

!

#$

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch

( (%+ ( (%+ (

,-%( ,-%(*./

!   

#$  0 

Measure body fat using a fat caliper & weigh yourself every 2 weeks

Body fat



Body-weight



How To Use This Spreadsheet

1+#2$3#4+$%#$%!#

5%$+%!2%%62+72%2%%48%!#

9:#2%%4%;%4%%2++722#4.(

12%%((!212%%(!212%8##%%#(+%#

;#-%%<4%%$#$(+%#1+%

%2$ 2%+##4"62%#:!%=!2###4+2% $+!%%"%2%:!%

&!

&!

&!

  2  

   0 

SQUAT SQUAT SQUAT SQUAT SQUAT

( ( ( ( (

    

 ' '' 0 00

Overhead press Bench Press Overhead press Bench Press Overhead press

( ( ( ( (

    

 ) ) )) ))

Deadli Barbell Row Deadli Barbell Row Deadli

( ( ( ( (

    

)) )  )) ''

Pull-ups Dips Chin-ups Dips Pull-ups

(* (* (* (* (*

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

(%+ ( (%+ ( (%+

 

' 

Body fat



Body-weight



How To Use This Spreadsheet

1+#2$3#4+$%#$%!#

5%$+%!2%%62+72%2%%48%!#

9:#2%%4%;%4%%2++722#4.(

12%%((!212%%(!212%8##%%#(+%#

;#-%%<4%%$#$(+%#1+%

%2$ 2%+##4"62%#:!%=!2###4+2% $+!%%"%2%:!%

&!

&!

    

 ) 0  

SQUAT SQUAT SQUAT SQUAT SQUAT

( ( ( ( (

    

  )  

Bench Press Overhead press Bench Press Overhead press Bench Press

( ( ( ( (

    

    '

Barbell Row Deadli Barbell Row Deadli Barbell Row

( ( ( ( (

    

 00   '

Dips Chin-ups Dips Pull-ups Dips

(* (* (* (* (*

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch

( (%+ ( (%+ (

  

  )

Body fat



Body-weight



%2$ 2%+##4"62%#:!%=!2###4+2% $+!%%"%2%:!%

&!)

&!

    

  0  

SQUAT SQUAT SQUAT SQUAT SQUAT

( ( ( ( (

) ) ) ) 

 '  0 

Overhead press Bench Press Overhead press Bench Press Overhead press

( ( ( ( (

    

' '' '' 0 0

Deadli Barbell Row Deadli Barbell Row Deadli

( ( ( ( (

  )  )

 ''  0 

Chin-ups Dips Pull-ups Dips Chin-ups

(* (* (* (* (*

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

(%+ ( (%+ ( (%+

 

Body Fat



Body-weight



&!

&!'

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SQUAT SQUAT SQUAT SQUAT SQUAT

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Bench Press Overhead press Bench Press Overhead press Bench Press

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Barbell Row Deadli Barbell Row Deadli Barbell Row

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Dips Pull-ups Dips Chin-ups Dips

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Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch

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Body Fat

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Body-weight

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SQUAT SQUAT SQUAT SQUAT SQUAT

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Overhead press Bench Press Overhead press Bench Press Overhead press

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Deadli Barbell Row Deadli Barbell Row Deadli

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Pull-ups Dips Chin-ups Dips Pull-ups

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Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges

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Fillable Printable Workout Plans Download

Fillable Printable Workout Plans Download