Bill Starr.......

5X5 Routine

Monday – Heavy
Power cleans – 5 sets of 5
Bench – 5 sets of 5 1×10 weight from 3rd set (add 10 rep sets after 8-12 weeks on program)
Squats – 5 sets of 5 1×10 weight from 3rd set
(set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target)

Wednesday – Light
Power cleans – 5 sets of 5
Incline Bench – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday

Friday – Medium
Power cleans – 5 sets of 5
Overhead press – 5 sets of 5 1×10 weight from 3rd set
Squats – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday
 

The Bill Starr Power Routine

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Weighted hyperextensions – 2 sets
Weighted sit-ups – 4 sets

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday – Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each
 

Bill Starr’s Beginner 5×5

Monday (Heavy Day – 85%)
Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light Day – 65-70%)
Back Squats: 5 x 5 using 60% of Monday’s weight
Bench Press: 5 x 5 using 60% of Monday’s weight
Pullups: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Friday (Medium Day – 70-85%)
Back Squats: 5 x 5 using 80% of Monday’s weight
Bench Press: 5 x 5 using 80% of Monday’s weight
Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
 

The Bill Starr Strength Factor Routine

Monday (Heavy Day)
Back Squats: 5 x 5 ramping to limit
Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Incline Dumbbell Press: 2 x 20
Calf Raises: 3 x 30

Wednesday (Light Day)
Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing Overhead Press: 5 x 5 ramping to limit
Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
Curls: 3 x 15

Friday (Medium Day)
Back Squats: 5 x 5 using 20 lbs less than Monday
Incline Bench Press: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
Straight Arm Pullovers: 2 x 20
Chins: 4 sets to failure
 

Bill Starr’s “Big 3″ Program

Monday – Heavy Day
Powerclean – 5 sets of 5
Bench – 5 sets of 5
Squat – 5 sets of 5

Wednesday – Light Day
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Friday – Medium
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5