University of Washington 5x5 Workout Schedule

This spreadsheet will build a 14 week workout cycle for you based
upon a University of Washington strength routine utilizing a 5
sets of 5 repetitions strategy. At the end of the cycle you should
realize approximately a 10% increase in your single rep max.
The original plan called for 3 workouts a week, this one uses 2.
Don't overdue it on assistance work while following this cycle and
be sure to do a couple warm-up sets in addition to the actual work
sets.
Enter your current SRM and the Starting date of the cycle
in the appropriate locations and the spreadsheet will give
you the workout schedule for the cycle.

Enter Start Date:

01 Jan

Finish Date:

Enter Your 1RM in the Bench Press

Workout

Set 1
Set 2
Set 3
1
35
40
2
40
45
3
45
50
4
40
45
5
45
50
6
50
55
7
45
50
8
50
55
9
55
60
10
50
55
11
55
60
12
60
65
13
55
60
14
60
65
15
65
70
16
60
65
17
65
70
18
70
75
19
65
70
20
70
75
21
75
80
22
70
75
23
75
80
24
80
85
25
75
80
26
80
85
27
85
90
28
80
85
29 Warm up then new single rep max

09 Apr

100
Set 4
45
50
55
50
55
60
55
60
65
60
65
70
65
70
75
70
75
80
75
80
85
80
85
90
85
90
95
90

Set 5
50
55
60
55
60
65
60
65
70
65
70
75
70
75
80
75
80
85
80
85
90
85
90
95
90
95
100
95

55
60
65
60
65
70
65
70
75
70
75
80
75
80
85
80
85
90
85
90
95
90
95
100
95
100
105
100

Enter Start Date:

01 Jan

Finish Date:

Enter Your 1RM in the Squat

Workout

Set 1

Set 2

400

Set 3

1
140
160
2
160
180
3
180
200
4
160
180
5
180
200
6
200
220
7
180
200
8
200
220
9
220
240
10
200
220
11
220
240
12
240
260
13
220
240
14
240
260
15
260
280
16
240
260
17
260
280
18
280
300
19
260
280
20
280
300
21
300
320
22
280
300
23
300
320
24
320
340
25
300
320
26
320
340
27
340
360
28
320
340
29 Warm up then new single rep max

09 Apr

Set 4
180
200
220
200
220
240
220
240
260
240
260
280
260
280
300
280
300
320
300
320
340
320
340
360
340
360
380
360

Set 5
200
220
240
220
240
260
240
260
280
260
280
300
280
300
320
300
320
340
320
340
360
340
360
380
360
380
400
380

220
240
260
240
260
280
260
280
300
280
300
320
300
320
340
320
340
360
340
360
380
360
380
400
380
400
420
400

Enter Start Date:

01 Jan

Finish Date:

Enter Your 1RM in the DL

Workout

Set 1
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29 Warm

Set 2

09 Apr

425
Set 3

150
170
192.5
170
192.5
212.5
192.5
212.5
235
170
192.5
212.5
192.5
212.5
235
212.5
235
255
192.5
212.5
235
212.5
235
255
235
255
277.5
212.5
235
255
235
255
277.5
255
277.5
297.5
235
255
277.5
255
277.5
297.5
277.5
297.5
320
255
277.5
297.5
277.5
297.5
320
297.5
320
340
277.5
297.5
320
297.5
320
340
320
340
362.5
297.5
320
340
320
340
362.5
340
362.5
382.5
320
340
362.5
340
362.5
382.5
362.5
382.5
405
340
362.5
382.5
up then new single rep max

Set 4

Set 5
212.5
235
255
235
255
277.5
255
277.5
297.5
277.5
297.5
320
297.5
320
340
320
340
362.5
340
362.5
382.5
362.5
382.5
405
382.5
405
425
405

235
255
277.5
255
277.5
297.5
277.5
297.5
320
297.5
320
340
320
340
362.5
340
362.5
382.5
362.5
382.5
405
382.5
405
425
405
425
447.5
425

Enter Start Date:

01 Jan

Finish Date: 09 Apr

Enter Your 1RM in the Squat

Workout
Set 1
Set 2
Set 3
47.5
55
60
1
55
60
67.5
2
60
67.5
75
3
55
60
67.5
4
60
67.5
75
5
67.5
75
80
6
60
67.5
75
7
67.5
75
80
8
75
80
87.5
9
67.5
75
80
10
75
80
87.5
11
80
87.5
95
12
75
80
87.5
13
80
87.5
95
14
87.5
95
102.5
15
80
87.5
95
16
87.5
95
102.5
17
95
102.5
107.5
18
87.5
95
102.5
19
95
102.5
107.5
20
102.5
107.5
115
21
95
102.5
107.5
22
102.5
107.5
115
23
107.5
115
122.5
24
102.5
107.5
115
25
107.5
115
122.5
26
115
122.5
127.5
27
107.5
115
122.5
28
Warm up then new single rep max
29

135
Set 4
67.5
75
80
75
80
87.5
80
87.5
95
87.5
95
102.5
95
102.5
107.5
102.5
107.5
115
107.5
115
122.5
115
122.5
127.5
122.5
127.5
135
127.5

Enter Start Date:

01 Jan

Enter Your 1RM in the Bench Press

Set 5
75
80
87.5
80
87.5
95
87.5
95
102.5
95
102.5
107.5
102.5
107.5
115
107.5
115
122.5
115
122.5
127.5
122.5
127.5
135
127.5
135
142.5
135
165

Workout
Set 1
Set 2
35
40
1
40
45
2
45
50
3
40
45
4
45
50
5
50
55
6
45
50
7
50
55
8
55
60
9
50
55
10
55
60
11
60
65
12
55
60
13
60
65
14
65
70
15
60
65
16
65
70
17
70
75
18
65
70
19
70
75
20
75
80
21
70
75
22
75
80
23
80
85
24
75
80
25
80
85
26
85
90
27
80
85
28
Warm up then new single rep max
29

Finish Date: 09 Apr

RM in the Bench Press

100

Set 3
45
50
55
50
55
60
55
60
65
60
65
70
65
70
75
70
75
80
75
80
85
80
85
90
85
90
95
90
hen new single rep max

Set 4
50
55
60
55
60
65
60
65
70
65
70
75
70
75
80
75
80
85
80
85
90
85
90
95
90
95
100
95

Enter Start Date:

01 Jan

Finish Date: 09 Apr

Enter Your 1RM in the Deadlift

Set 5
55
60
65
60
65
70
65
70
75
70
75
80
75
80
85
80
85
90
85
90
95
90
95
100
95
100
105
100
120

Workout
Set 1
Set 2
Set 3
57.5
65
75
1
65
75
82.5
2
75
82.5
90
3
65
75
82.5
4
75
82.5
90
5
82.5
90
100
6
75
82.5
90
7
82.5
90
100
8
90
100
107.5
9
82.5
90
100
10
90
100
107.5
11
100
107.5
115
12
90
100
107.5
13
100
107.5
115
14
107.5
115
125
15
100
107.5
115
16
107.5
115
125
17
115
125
132.5
18
107.5
115
125
19
115
125
132.5
20
125
132.5
140
21
115
125
132.5
22
125
132.5
140
23
132.5
140
147.5
24
125
132.5
140
25
132.5
140
147.5
26
140
147.5
157.5
27
132.5
140
147.5
28
Warm up then new single rep max
29

165
Set 4
82.5
90
100
90
100
107.5
100
107.5
115
107.5
115
125
115
125
132.5
125
132.5
140
132.5
140
147.5
140
147.5
157.5
147.5
157.5
165
157.5

Set 5
90
100
107.5
100
107.5
115
107.5
115
125
115
125
132.5
125
132.5
140
132.5
140
147.5
140
147.5
157.5
147.5
157.5
165
157.5
165
172.5
165
200