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Bill Starr 5x5 (Original) - Heavy day

The classic strength routine, here in its original form. For the heavy day you ramp up the weights each set by approx 10% until your last set is done at around 85% of your one rep max (1RM).

  • 1 hour
  • Intermediate
  • Hamstrings · Quadriceps · Glutes · Upper Back · Chest

Interests

Bodybuilding Powerlifting

Anatomy

Equipment

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Barbell

Bench

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Exercises

Instructions

This is heavy day so build up the weight on each set to a maximum lift of around 85% of your one rep max on the last set.

Barbell Clean
Intermediate
Full Body
Set Reps Weight (kg)
1 5 -
Rest - 01:30
2 5 -
Rest - 01:30
3 5 -
Rest - 01:30
4 5 -
Rest - 01:30
5 5 -
Rest - 02:00
Barbell Bench Press
Intermediate
Chest
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
5 10 -
Rest - 02:00
Barbell Back Squat No Rack
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
5 10 -

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