Bill Starr's Original "5x5 for Beginners"

This exercise is for beginners interested in strength training. Although it's a strength program, it's also good for bodybuilders, as long they are eating enough. This is the original variation by Starr for the beginner to training.

In my opinion, even this beginner program will work and give nice results for anyone; beginner, intermediate, or advanced. Remember, no matter how advanced one gets, the basics don't change and taking a break on occasion from a complicated routine and doing a basic, heavy training program for a while does the body a lot of good.


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

Wow this 5x5 sounds awesome might give it a go.
You have outdone yourself jonnyboy