Strength Building Workouts

Bill Starr’s Beginners 5×5 Workout 3

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bill starr

Bill Starr is arguably one of the most important influencers in regards to strength training today. He was the pioneer of the 5×5 routine, documented in his book: The Strongest Shall Survive.

Many athletes still today believe that what Bill preached about in the 1950’s is still relevant and effective today – some 70 years later. Bill didn’t have access to hundreds of supplements, the internet or forums every day. Instead, he tested different methodologies in the gym, and found out what worked for him and the athletes he trained.

Monday – Heavy Day

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
  • Squat – 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 Day

  • Powercleans – 5 sets of 5
  • Incline Bench – 5 sets of 5 1×10 weight from 3rd set
  • Squat – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday

Friday – Medium

  • Powercleans – 5 sets of 5
  • Standing press – 5 sets of 5 1×10 weight from 3rd set
  • Squat – 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

Leg extensions and leg curls 1×20 and 1×10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps.
1 set of weighted situps.

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.

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