The 5×5 Workout Calculator
by Bill Starr
Bill Starr’s 5×5 program from The Strongest Shall Survive is one of the most effective strength-building protocols ever written. This calculator helps you plan your working weights, track your progression across 12 weeks, and understand the alternating workout structure.
How the 5×5 Works
Perform 5 sets of 5 repetitions on each exercise. The program alternates between two workouts:
| Workout A | Workout B |
|---|---|
| Squat | Squat |
| Bench Press | Overhead Press |
| Deadlift | Power Clean |
Alternate A-B-A one week, then B-A-B the next. Train three days per week with at least one rest day between sessions.
Weight Progression
Start conservatively and add weight each week. Here is a 12-week progression template for the squat, using your starting weight as the baseline:
| Week | Mon (A) | Wed (B) | Fri (A) | Weekly Add |
|---|---|---|---|---|
| 1 | Start | Start | Start + 5 | +5 lbs |
| 2 | Start + 5 | Start + 5 | Start + 10 | +5 lbs |
| 3 | Start + 10 | Start + 10 | Start + 15 | +5 lbs |
| 4 | Start + 15 | Start + 15 | Start + 20 | +5 lbs |
| 5 | Start + 20 | Start + 20 | Start + 25 | +5 lbs |
| 6 | Start + 25 | Start + 25 | Start + 30 | +5 lbs |
| 7 | Start + 30 | Start + 30 | Start + 35 | +5 lbs |
| 8 | Start + 35 | Start + 35 | Start + 40 | +5 lbs |
| 9 | Start + 40 | Start + 40 | Start + 45 | +5 lbs |
| 10 | Start + 45 | Start + 45 | Start + 50 | +5 lbs |
| 11 | Start + 50 | Start + 50 | Start + 55 | +5 lbs |
| 12 | Start + 55 | Start + 55 | Start + 60 | +5 lbs |
Note: Add 5 lbs per workout for squat, deadlift, and power clean. Add 2.5 lbs per workout for bench press and overhead press. If you fail to complete 5×5 on any set, repeat the same weight next session before progressing.
Auxiliary Exercises
After the main 5×5 lifts, Starr recommends supplementary work targeting smaller muscle groups. Use the 40-rep rule: accumulate 40 total reps across multiple sets for each auxiliary exercise.
| Muscle Group | Exercises | Sets × Reps |
|---|---|---|
| Biceps | Barbell curls, dumbbell curls | 4 × 10 |
| Triceps | Pressdowns, lying triceps extensions | 4 × 10 |
| Lower Back | Good mornings, hyperextensions | 4 × 10 |
| Traps | Shrugs, high pulls | 4 × 10 |
| Abs | Sit-ups, leg raises | 200 total reps |
· Compiled from Bill Starr’s published methodology in The Strongest Shall Survive — not newly written material by Bill Starr.
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