Bill Starr’s Beginner 5×5 Workout

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 – <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