A former Olympian lifter, Bill Star is also popular owing to the huge success of his book, ‘The Strongest Shall Survive: Strength Training for Football’, which was written way back in 1976. He is credited for popularizing the 5×5 workout through this book, and although it was primarily aimed at serving as a workout routine for football players, it is now looked upon as one of the best there is.

Bill Starr’s Beginner 5×5 workout, it has been noticed, can be used by just about any athlete or weight training aficionado, and works well in building strength as well as power (explosiveness). It relies on working the entire body using complex compound exercises, and this three time a week strength training routine aims at gradual progression.

While the original routine relied on three exercises often referred to as the ‘big three’ (bench press, squats, and deadlifts); variations can now be seen, although there is no significant change in the 5×5 (5 sets, 5 repetitions) routine.

The Exercises

Apart from the solely relying on the big three to do the trick, certain variations like substituting deadlifts with power cleans can be seen. Football players, in particular, prefer power cleans over deadlifts as this gives them the ability to focus on bettering explosiveness. While this option isn’t specific for powerlifters, it does work in bulking up your back, and strengthening your shoulders and back, whilst also improving the strength-speed combination.

This weight training program also includes exercises referred to as ‘Beach Work’, and incorporates bi’s, tri’s and dips. The routine for these exercises varies in accordance to personal requirements, allowing you to focus on your weak spots, and they do produce a more aesthetic effect in comparison to the deadlifts and squats. Closegrips and rowing movements can help work the lats, dips can help work the triceps, and so on.

Beginners, on the whole, can work a little differently and can add overhead movements like the seated overhead press, the military press, and the clean and jerk. Stretching a couple of times a week is suggested as this minimizes the risk of injury and also enables you to train for longer durations.

The Routine

The Bill Starr Beginner Workout routine will have you working out three days each week, performing five sets with five repetitions each of the bench press, the squat, and the deadlift (or power clean). Mondays are heavy weight days; Wednesdays involve light weight intensity workouts; and Fridays gear up for moderate/medium intensity.

It is important that you start this strength training workout with weights which are relatively easy to get by. Equally important is using the right technique, and holding the right form. Weights should not be increased rapidly, and if you experience tendonitis, decreasing weights is the obvious way to go. The program also suggests that you ‘de load’ every few weeks. What this basically means is that in a six to eight week period, you should go back to using weights you used a couple of weeks ago.

An Example Routine

This, here, is pretty much how Bill Starr had laid out the 5×5 workout routine.

Fridays: On Fridays, you can stick to using the weights you used for the first four sets on Monday. A variation to the fifth set can come in the form of increasing the weight by around 2.5% in comparison to Monday’s fifth set, but sticking to three repetitions instead of five.

The Diet

Your diet, when you are on this strength training program, will depend on whether you are aiming at bulking up or not. For people looking at bulking up, eating large meals is definitely suggested. Besides, since this workout routine’s primary focus is building mass, eating lesser than required would leave you tired and lethargic.

Starting out with Bill Starr’s Beginner 5×5 Workout is not at all difficult, given that it gets you to start with light weights and progress to heavier ones as you move along. For a beginner looking at suitable workout routines, know that this, here, is easily amongst your best alternatives.