Perhaps the most influential book ever written on the subject of strength training for sports is Bill Starr's "The Strongest Shall Survive: Strength Training for Football" written in 1976.

Since then, seemingly endless variations of Starr's original 5x5 routine have sprouted up all over the Net and for good reason - it is possibly the most perfect strength routine ever devised.

His routine focused on bench presses, squats and power cleans, done on a Monday - Wednesday - Friday rotation with heavy, medium and light days. Bill Starr popularized the "5x5" routine - each exercise was done following a protocol of five sets of five reps.

Starr's original 5x5 routine used the three exercises which Starr referred to as "the big three", quoting Starr:

"These are 3 basic exercises used by weightlifters to increase their strength....the football player (and you can insert Martial Artist, Fighter, whatever there) must work for overall body strength as opposed to specific strengthening exercises....In other words the athlete should be building total leg strength rather than just stronger hamstrings. He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids....the program is fast, simple and, most importantly, effective. It requires very little space and a minimum of equipment...." 

Bill Starr's 5X5 Routine In Its Original Form

Monday - Heavy (85%)

Power Clean - 5 sets x 5 reps

Bench - 5 sets x 10 reps + 1 set x 10 reps with weight used on 3rd set

(add 10 rep sets after 8-12 weeks on program)

Squats - 5 sets x 10 reps + 1 set x 10 reps with weight used on 3rd set

(each of the five sets increase the weight by 10%)

Wednesday - Light (65%)

Power Clean - 5 sets of 5

Incline Bench - 5 sets x 10 reps

Squats - 5 sets of 5

Friday - Medium (75%)

Power Clean - 5 sets of 5

Overhead press - 5 sets x 10 reps + 1 set x 10 reps with weight used on 3rd set

Squats - 5 sets of 5

The Bill Starr Power Routine

Monday – Heavy Day

Squat – 5 sets of 5 reps

Bench – 5 sets of 5 reps

Power Clean – 5 sets of 5 reps

Weighted Hyperextensions - 2 sets x failure

Weighted Sit-Ups - 4 sets x failure

Wednesday – Light Day

Squat – 4 sets of 5 reps

Incline Bench – 4 sets of 5 reps

High Pulls – 4 sets of 5 reps

Sit-ups- 3 sets x failure

Friday - Medium

Squat – 4 sets of 5, 1 set of 3, 1 set of 8

Bench – 4 sets of 5, 1 set of 3, 1 set of 8

Power Cleans – 4 sets of 5, 1 set of 3

Weighted Dips- 3 sets of 5-8 reps

Triceps and Biceps - 3 sets of 8 reps 

Bill Starr's Beginner 5x5

Monday (Heavy Day - 85%)

Back Squats 5 sets x 5 reps Ramping weight to top set of 5 reps across 5 sets

Bench Press 5 sets x 5 reps Ramping weight to top set of 5 reps across 5 sets

Deadlifts 5 sets x 5 reps Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light Day - 65-70%)

Back Squats 5 sets x 5 reps using 60% of Monday's weight

Bench Press 5 sets x 5 reps using 60% of Monday's weight

Pullups 5 sets x 5 reps Ramping weight to top set of 5 reps across 5 sets

Friday (Medium Day - 70-85%)

Back Squats 5 sets x 5 reps using 80% of Monday's weight

Bench Press 5 sets x 5 reps using 80% of Monday's weight

Rows 5 sets x 5 reps Ramping weight to top set of 5 reps across 5 sets 

The Bill Starr Strength Factor Routine

Monday (Heavy Day)

Back Squats 5 sets x 5 reps ramping to limit

Bench Press 5 sets x 5 reps ramping to limit

Deadlifts 5 sets x 5 reps ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit

Incline Dumbbell Press 2 sets x 20 reps

Calf Raises 3 sets x 30 reps

Wednesday (Light Day)

Back Squats 5 sets x 5 reps using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit

Good Mornings 4 sets x 10 reps or Stiff-Leg Deadlifts: 4 sets x 10 reps

Standing Overhead Press 5 sets x 5 reps ramping to limit

Dips When you can do 20 reps, start adding weight and drop the reps back to 8

Curls 3 sets x 15 reps

Friday (Medium Day)

Back Squats 5 sets x 5 reps using 20 lbs less than Monday

Incline Bench Press 5 sets x 5 reps ramping to limit

Shrugs 5 sets x 5 reps ramping to limit or Clean High Pulls 5 x 5 ramping to limit

Straight Arm Pullovers 2 sets x 20 reps

Chins: 4 sets to failure 

Bill Starr's "Big 3" Program

Monday – Heavy Day

Power Clean – 5 sets of 5 reps

Bench – 5 sets of 5 reps

Squat – 5 sets of 5 reps

Wednesday – Light Day

Power Clean – 5 sets of 5 reps

Benchpress – 5 sets of 5 reps

Squat – 5 sets of 5 reps

Friday - Medium

Power Clean – 5 sets of 5 reps

Benchpress – 5 sets of 5 reps

Squat – 5 sets of 5 reps

Beyond Bill Starr: Madcow and Mark Rippetoe

By far of all of the variations of coach Starr's original routines, the two of them that are the most used and advanced in term of principles are those ones by an Internet poster from the early 2000's named "Madcow" and Mark Rippetoe, author of "Starting Strength".

Madcow' variation isn't one routine, it features several based on the trainer's needs and uses deloading phases, dual factor training, and hypertrophy phases. 

Mark Rippetoe's "Starting Strength" Novice 5x5 Routine

Workout A

Squat – 3 sets x 5 reps

Bench Press – 3 sets x 5 reps

Deadlift – 1 set x 5 reps

Workout B

Squat – 3 sets x 5 reps

Overhead Press – 3 sets x 5 reps

Power Clean – 3 sets x 5 reps

All the sets shown (3 sets of 5) are all working or "live" sets, not counting warmup sets. Additional supplementary exercises can be added, but very sparingly. In the case of arms, the biceps/triceps already get enough growth stimulation from heavy presses, rows and chins.

Abdominal work can be used as a cool-down. Grip work can be added to the end as needed too. Workouts A and B alternate on 3 non-consecutive days per week.

Proof of concept that Rippetoe's novice routine works isn't only found by the five star rating that "Starting Strength" receives regularly on Amazon.com, but also in numerous threads like this one on the Net.

More proof that these variants work on the vast majority of the population can be found on the excellent "StrongLifts" website which features its own variant of Bill Starr's 5x5. (note: the site also has a vibrant community found on their forums) 

Mark Rippetoe's Practical Programming Novice Program

Monday

Squat - 3 sets x 5 reps

Bench press / Press (Alternating) - 3 sets x 5 reps

Chin-ups 3 sets to failure or add weight if completing more than 15 reps

Wednesday

Squat - 3 sets x 5 reps

Press / Bench Press (Alternating) - 3 sets x 5 reps

Deadlift - 3 sets x 5 reps

Friday

Squat - 3 sets x 5 reps

Bench Press / Press (Alternating) - 3 sets x 5 reps

Pull-ups 3 sets to failure

(add weight if completing more than 15 reps) 

Mark Rippetoe's The Advanced Novice Program

Week 1, Day 1

Squat - 3 sets x 5 reps

Bench press - 3 sets x 5 reps

Chin-ups - 3 sets

(weight added so failure occurs at 5 to 7 reps)

Week 1, Day 2

Front Squat - 3 sets x 5 reps OR Light Squat 2 sets x 5 reps (80% 5RM)

Press - 3 sets x 5 reps

Deadlift 1 sets x 5 reps

Week 1, Day 3

Squat - 3 sets x 5 reps

Bench press - 3 sets x 5 reps

Pull-ups - 3 sets to failure, unweighted

Week 2, Day 1

Squat - 3 sets x 5 reps

Press - 3 sets x 5 reps

Chin-ups - 3 sets to failure, unweighted

Week 2, Day 2

Front Squat - 3 sets x 5 reps OR Light Squat 2 sets x 5 reps (80% 5RM)

Bench press - 3 sets x 5 reps

Power clean - 5 sets x 3 reps

Week 2, Day 3

Squat - 3 sets x 5 reps

Press - 3 sets x 5 reps

Pull-ups - 3 sets, weight added so failure occurs at 5 to 7 reps 

Madcow Intermediate 5x5

Monday – Heavy Day

Squat – 5 sets of 5 reps

Bench – 5 sets of 5 reps

Barbell Row or Power Cleans – 5 sets of 5 reps

Weighted Hyperextensions - 2 sets of 10 reps

Weighted sit-ups - 4 sets x failure

Wednesday – Light Day

Squat – 4 sets of 5 reps

Incline Bench or Standing Press – 4 sets of 5 reps

Deadlift – 4 sets of 5 reps

Sit-ups - 3 sets x failure

Friday - Medium

Squat – 4 sets of 5, 1 set of 3, 1 set of 8

Bench – 4 sets of 5, 1 set of 3, 1 set of 8

Barbell Row or Power Cleans – 4 sets of 5, 1 set of 3, 1 set of 8

Weighted Dips - 3 sets of 5-8 reps

Triceps Extension and Biceps Curl - 3 sets of 8 reps each

Judging by how enduring and influential Bill Starr's book and routine have been for over a generation, this sound routine lays the fundamentals for anyone developing their strength to intermediate levels and beyond.