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Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup

warmup warmup working set

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5

Session #1 45 50 80 105
135

Session #3 45 55 85 115
145

Session #5 45 60 90 120
155

Session #7 45 65 95 130
165

Session #9 Session #11 Session #13 Session #15 45 45 45 45 70 70 75 80 105 110 115 120 140 145 155 160
175 185 195 205

Bench Press

45 45 65 85
95

45 50 70 90
100

45 50 70 90
105

45 55 75 95
110

45 55 80 100
115

45 60 80 105
120

45 60 85 110
125

45 65 90 115
130

Row

35 55 80
95

40 60 85 100

40 60 85 105

40 65 90 110

45 65 95 115

45 70 100 120

50 75 105 125

50 75 110 130

Workout B Deadlift warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 5x3

Session #2 45 70 110 145


185

Session #4 45 75 115 155 195 45 40 55 65 80 45 65 80 100 120

Session #6 45 80 120 160 205 45 45 55 70 85 45 65 85 105 125

Session #8 Session #10 Session #12 Session #14 Session #16 45 45 45 45 45 85 90 90 95 100 125 135 140 145 150 170 180 185 195 200 215 225 235 245 255 45 45 60 75 90 45 70 90 110 130 45 50 65 80 95 45 70 90 110 135 45 55 70 85 100 45 75 95 115 140 45 55 70 85 105 45 75 100 120 145 45 60 75 90 110 45 80 105 125 150

Press

45 40 50 60
75

Power Clean

45 60 80 95
115

Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5

Session #1 45 40 60 80
100

Session #3 45 40 65 85
110

Session #5 45 45 70 95
120

Session #7 45 50 75 100
130

Session #9 Session #11 Session #13 Session #15 45 45 45 45 55 60 60 65 80 90 95 100 110 120 125 135
140 150 160 170

Bench Press

45 50 70 90
100

45 50 70 90
105

45 55 75 95
110

45 55 80 100
115

45 60 80 105
120

45 60 85 110
125

45 65 90 115
130

45 65 90 120
135

Deadlift

40 60 85
100

40 65 90 110

45 70 100 120

50 75 110 130

55 80 115 140

60 90 125 150

60 95 135 160

65 100 140 170

Workout B Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 5x3

Session #2 45 40 60 80
105

Session #4 45 45 65 90
115

Session #6 45 50 75 100
125

Session #8 Session #10 Session #12 Session #14 Session #16 45 45 45 45 45 50 55 60 65 70 80 85 90 95 105 105 115 120 130 140
135 145 155 165 175

Press

45 55 70 85
100

45 55 70 85 105 45 55 70 85 105

45 60 75 90 110 45 60 75 90 110

45 60 80 95 115 45 60 80 95 115

45 65 80 100 120 45 65 80 100 120

45 65 85 105 125 45 65 85 105 125

45 70 90 110 130 45 70 90 110 130

45 70 90 110 135 45 70 90 110 135

Power Clean

45 55 70 85
100

CSA OW

Mark Rippetoe's Starting Streng


Onus Wunsler Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test W your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercis is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If y alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the s can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is A STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 255 Bench Press 135 Press 115 Deadlift 305 Power Clean 155 5 Reps (<12) 1 5 1 1 1

1RM 255 152 115 305 155

Workout A Squat

warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 5x3

Session #1 45 50 80 105 135 45 40 50 60 75 75 110 160 190

Session #3 45 60 90 120 155 45 45 55 70 85

Session #5 45 70 105 140 175 45 50 65 80 95 85 125 180 215

Press

Deadlift

Power Clean

45 60 80 95 115

Page 3

CSA OW
Row GM Workout B Squat working sets working sets 3x5 3x5 Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 3-5x10 3-5x10 Session #2 45 55 85 115 145 45 45 65 85 95 Session #4 45 65 95 130 165 45 50 70 90 105 Session #6 45 70 110 145 185 45 55 80 100 115

warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets working sets working sets

Bench Press

Back Ext RDL Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 4

CSA OW

Starting Strength

ler Program

igned as a supplement to the Starting Strength Program and is not lls in yellow. The first column, Test Weight, is where you will enter ually be kept at 5 Reps for each exercise. The lb Increase, column ck here for recommended increases. If you are unsure, leave this field ng your former maxes and need only be used if you are beginning with se. The Smallest Weight, field is the smallest weight increment that re read by column and the rotation is A/B/A/B. Good luck and GET

Official Website ngth Wiki gth Question Forum

5RM 225 135 100 270 140

Lb Increase 10 10 10 25 10

% to Reset 40.00% 30.00% 25.00% 30.00% 17.00%

Session #7 45 75 115 155 195 45 55 70 85 105

Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 45 45 45 45 45 45 85 90 100 110 115 125 125 140 150 165 175 185 170 185 200 220 235 250 215 235 255 275 295 315 45 60 80 95 115 95 140 200 240 45 65 85 105 125 45 70 90 110 135 105 155 225 265 45 70 90 110 135 45 75 100 120 145 45 75 100 120 145 45 85 105 130 155 115 170 245 290 45 85 105 130 155 45 90 115 140 165

45 65 85 105 125

Page 5

CSA OW

Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 45 45 45 45 45 45 45 80 90 95 105 110 120 130 120 135 145 155 170 180 195 160 180 195 210 225 240 260 205 225 245 265 285 305 325 45 60 85 110 125 45 65 90 120 135 45 70 100 130 145 45 75 105 135 155 45 80 115 145 165 45 85 120 155 175 45 90 125 165 185

Page 6

CSA OW

Session #21 Session #23 45 45 130 140 200 210 265 280 335 355 45 95 120 145 175 125 185 265 315 45 90 115 140 165 45 100 125 155 185

Page 7

CSA OW

Session #22 Session #24 45 45 135 145 205 215 275 290 345 365 45 95 135 175 195 45 100 140 180 205

Page 8

Onus Wunsler Program

Mark Rippetoe's Starting Streng


Onus Wunsler Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test W your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercis is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If y alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the s can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is A/B/A/B Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 255 Bench Press 135 Press 115 Deadlift 305 Power Clean 155 5 Reps (<12) 1 5 1 1 1

1RM 255 152 115 305 155

Workout A Squat

warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 5x3

Session #1 45 65 95 130 165 45 45 55 70 85 85 125 180 215

Session #3 45 70 105 140 175 45 45 60 75 90

Session #5 45 70 110 145 185 45 50 65 80 95 90 140 195 235

Press

Deadlift

Power Clean

45 60 80 95 115

Page 9

Onus Wunsler Program


Workout B Squat Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 3-5x10 Session #2 45 65 100 135 170 45 55 80 100 115 Session #4 45 70 105 140 180 45 60 80 105 120 Session #6 45 75 110 150 190 45 60 85 110 125

warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets working sets

Bench Press

Back Ext (or GHR) Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 10

Onus Wunsler Program

Starting Strength

ler Program

igned as a supplement to the Starting Strength Program and is not lls in yellow. The first column, Test Weight, is where you will enter ually be kept at 5 Reps for each exercise. The lb Increase, column ck here for recommended increases. If you are unsure, leave this field ng your former maxes and need only be used if you are beginning with se. The Smallest Weight, field is the smallest weight increment that ad by column and the rotation is A/B/A/B. Good luck and GET

Official Website ngth Wiki gth Question Forum

5RM 225 135 100 270 140

Lb Increase 5 5 5 20 10

% to Reset 27.00% 13.00% 13.00% 20.00% 17.00%

Session #7 45 75 115 155 195 45 55 70 85 100

Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 45 45 45 45 45 45 80 85 90 90 95 100 120 125 135 140 145 150 160 170 180 185 195 200 205 215 225 235 245 255 45 55 70 85 105 100 150 215 255 45 60 75 90 110 45 60 80 95 115 110 165 230 275 45 70 90 110 135 45 75 100 120 145 45 65 80 100 120 45 65 85 105 125 115 175 250 295 45 85 105 130 155 45 70 90 110 130

45 65 85 105 125

Page 11

Onus Wunsler Program


Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 45 45 45 45 45 45 45 80 80 85 90 95 100 100 120 125 130 135 140 150 155 160 165 175 180 190 200 205 200 210 220 230 240 250 260 45 65 90 115 130 45 65 90 120 135 45 70 95 125 140 45 70 100 130 145 45 75 105 135 150 45 75 105 135 155 45 80 110 140 160

Page 12

Onus Wunsler Program

Session #21 Session #23 45 45 105 110 155 165 210 220 265 275 45 70 90 110 135 125 185 265 315 45 90 115 140 165 45 75 95 115 140

Page 13

Onus Wunsler Program


Session #22 Session #24 45 45 105 110 160 165 215 220 270 280 45 80 115 145 165 45 85 115 150 170

Page 14

Practical Programming Novice Pr

Mark Rippetoe's Starting Str


Practical Programming Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb In would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning w common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that ca microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5

Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #1 45 40 60 80 100 45 50 70 90 100

Session #4 45 45 65 90 115

Bench Press

Press

45 55 70 85 105

Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 15

Practical Programming Novice Pr


Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 45 55 70 85 100 40 60 85 100 45 65 95 115 Session #2 45 40 60 80 105 Session #5 45 45 70 95 120 45 55 75 95 110

Bench Press

Press

Deadlift

Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #3 45 40 65 85 110 45 50 70 90 105

Session #6 45 50 75 100 125

Bench Press

Press

45 60 75 90 110

Pull-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 16

Practical Programming Novice Pr

's Starting Strength

amming Novice Program

s designed as a supplement to the Starting Strength Program and is not affiliated with ellow. The first column, Test Weight, is where you will enter your starting weight (or 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you ded increases. If you are unsure, leave this field alone. The % to Reset, column is eed only be used if you are beginning with a former rep max or are resetting a lift. It is the smallest weight increment that can be added to the barbell (usually 5, or less if ed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

rting Strength Official Website Starting Strength Wiki e/Starting Strength Question Forum

1RM 113 113 113 113

5RM 100 100 100 100

Lb Increase 5 5 15 5

% to Reset 0.00% 0.00% 0.00% 0.00%

Session #7 45 50 75 100 130 45 55 80 100 115

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 55 60 70 75 80 85 85 95 105 110 120 130 115 125 140 150 160 175 145 160 175 190 205 220 45 65 90 115 130 45 65 80 100 120 45 70 90 110 135 45 70 100 130 145 45 80 105 125 150 45 80 110 140 160

Page 17

Practical Programming Novice Pr


Session #8 45 50 80 105 135 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 60 65 70 75 80 90 90 95 105 115 125 135 120 130 140 155 165 180 150 165 180 195 210 225 45 60 85 110 125 45 60 80 95 115 50 75 110 130 55 85 120 145 45 70 90 110 130 60 95 135 160 70 105 145 175 45 70 95 125 140 45 75 100 120 145 75 110 160 190 80 120 170 205 45 75 105 135 155 45 85 110 135 160 85 130 185 220

Session #9 45 55 80 110 140 45 60 80 105 120

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 60 65 70 80 85 90 90 100 110 120 125 135 120 135 145 160 170 180 155 170 185 200 215 230 45 65 90 120 135 45 65 85 105 125 45 75 95 115 140 45 75 105 135 150 45 85 105 130 155 45 80 115 145 165

Page 18

Practical Programming Novice Pr

Session #28 Session #31 Session #34 45 45 45 90 100 105 140 150 155 185 200 210 235 250 265 45 85 120 155 175 45 90 115 140 165 45 95 125 150 180

Page 19

Practical Programming Novice Pr


Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215 240 255 270 45 85 115 150 170 45 95 120 145 175 90 140 195 235 100 150 210 250 105 155 225 265 45 90 125 165 185

Session #30 Session #33 Session #36 45 45 45 95 100 110 145 155 165 195 205 220 245 260 275 45 90 125 160 180 45 90 115 140 170 45 100 125 155 185

Page 20

Wichita Falls Novice Program

Mark Rippetoe's Starting Str


Wichita Falls Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb In would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning w common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that ca microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5

Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #1 45 40 60 80 100 45 50 70 90 100

Session #4 45 45 65 90 115

Bench Press

Press

45 55 70 85 105

Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 21

Wichita Falls Novice Program


Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5 45 55 70 85 100 40 60 85 100 45 55 70 85 100 Session #2 45 40 60 80 105 Session #5 45 45 70 95 120 45 55 75 95 110

Bench Press

Press

Deadlift

Power Clean

Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #3 45 40 65 85 110 45 50 70 90 105

Session #6 45 50 75 100 125

Bench Press

Press

45 60 75 90 110

Page 22

Wichita Falls Novice Program


Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 23

Wichita Falls Novice Program

's Starting Strength

alls Novice Program

s designed as a supplement to the Starting Strength Program and is not affiliated with ellow. The first column, Test Weight, is where you will enter your starting weight (or 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you ded increases. If you are unsure, leave this field alone. The % to Reset, column is eed only be used if you are beginning with a former rep max or are resetting a lift. It is the smallest weight increment that can be added to the barbell (usually 5, or less if ed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

rting Strength Official Website Starting Strength Wiki e/Starting Strength Question Forum

1RM 113 113 113 113 113

5RM 100 100 100 100 100

Lb Increase 5 5 5 15 5

% to Reset 0.00% 0.00% 0.00% 0.00% 0.00%

Session #7 45 50 75 100 130 45 55 80 100 115

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 55 60 70 75 80 85 85 95 105 110 120 130 115 125 140 150 160 175 145 160 175 190 205 220 45 65 90 115 130 45 65 80 100 120 45 70 90 110 135 45 70 100 130 145 45 80 105 125 150 45 80 110 140 160

Page 24

Wichita Falls Novice Program


Session #8 45 50 80 105 135 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 60 65 70 75 80 90 90 95 105 115 125 135 120 130 140 155 165 180 150 165 180 195 210 225 45 60 85 110 125 45 60 80 95 115 45 65 95 115 45 55 70 85 105 45 70 90 110 130 50 75 110 130 45 60 75 90 110 45 70 95 125 140 45 75 100 120 145 55 85 120 145 45 60 80 95 115 45 75 105 135 155 45 85 110 135 160 60 95 135 160

Session #9 45 55 80 110 140 45 60 80 105 120

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 60 65 70 80 85 90 90 100 110 120 125 135 120 135 145 160 170 180 155 170 185 200 215 230 45 65 90 120 135 45 65 85 105 125 45 75 95 115 140 45 75 105 135 150 45 85 105 130 155 45 80 115 145 165

Page 25

Wichita Falls Novice Program

Page 26

Wichita Falls Novice Program

Session #28 Session #31 Session #34 45 45 45 90 100 105 140 150 155 185 200 210 235 250 265 45 85 120 155 175 45 90 115 140 165 45 95 125 150 180

Page 27

Wichita Falls Novice Program


Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215 240 255 270 45 85 115 150 170 45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125 45 90 125 165 185

Session #30 Session #33 Session #36 45 45 45 95 100 110 145 155 165 195 205 220 245 260 275 45 90 125 160 180 45 90 115 140 170 45 100 125 155 185

Page 28

Wichita Falls Novice Program

Page 29

Advanced Novice Program

Mark Rippetoe's Starting Str


Advanced Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb In would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning w common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that ca microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Current Max Squat 100 Front Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5 5

Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #1 45 40 60 80 100 45 50 70 90 100

Session #4 45 40 65 85 110

Bench Press

Press

45 55 70 85 105
Weighted

Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Unweighted

Page 30

Advanced Novice Program

Wednesday Front Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5

Session #2 45 40 60 80 100

Session #5 45 40 60 80 105 45 55 75 95 110

Bench Press

Press

45 55 70 85 100 40 60 85 100 45 55 70 85 100

Deadlift

Power Clean

Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #3 45 40 60 80 105 45 50 70 90 105

Session #6 45 45 65 90 115

Bench Press

Press

45 60 75 90 110

Page 31

Advanced Novice Program


Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set Unweighted
Weighted

Page 32

Advanced Novice Program

's Starting Strength

ed Novice Program

s designed as a supplement to the Starting Strength Program and is not affiliated with ellow. The first column, Test Weight, is where you will enter your starting weight (or 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you ded increases. If you are unsure, leave this field alone. The % to Reset, column is eed only be used if you are beginning with a former rep max or are resetting a lift. It is the smallest weight increment that can be added to the barbell (usually 5, or less if ed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

rting Strength Official Website Starting Strength Wiki e/Starting Strength Question Forum

1RM 113 113 113 113 113 113

5RM 100 100 100 100 100 100

Lb Increase 5 5 5 5 15 5

% to Reset 0.00% 0.00% 0.00% 0.00% 0.00% 0.00%

Session #7 45 45 70 95 120 45 55 80 100 115

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 50 55 60 60 65 70 75 80 90 95 100 105 100 110 120 125 135 140 130 140 150 160 170 180 45 65 90 115 130 45 65 80 100 120 45 70 90 110 135
Weighted

45 70 100 130 145 45 80 105 125 150


Weighted

45 80 110 140 160

Weighted

Unweighted

Unweighted

Unweighted

Weighted

Page 33

Advanced Novice Program

Session #8 45 40 65 85 110

Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 45 50 50 50 55 65 70 75 75 80 80 90 95 100 100 105 110 115 120 125 130 135 140 45 60 85 110 125 45 70 95 125 140 45 70 90 110 130 50 75 110 130 45 55 70 85 105 45 60 75 90 110 45 75 100 120 145 55 85 120 145 45 60 80 95 115 45 75 105 135 155 45 85 110 135 160 60 95 135 160

45 60 80 95 115 45 65 95 115

Session #9 45 50 75 100 125 45 60 80 105 120

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 50 55 60 65 70 70 80 85 90 95 105 110 105 115 120 130 140 145 135 145 155 165 175 185 45 65 90 120 135 45 65 85 105 125 45 75 95 115 140 45 75 105 135 150 45 85 105 130 155 45 80 115 145 165

Page 34

Advanced Novice Program


Unweighted
Weighted

Unweighted

Weighted

Unweighted

Weighted

Unweighted

Page 35

Advanced Novice Program

Session #28 Session #31 Session #34 45 45 45 75 80 80 110 120 125 150 160 165 190 200 210 45 85 120 155 175 45 90 115 140 165 Unweighted
Weighted

45 95 125 150 180 Unweighted

Page 36

Advanced Novice Program

Session #29 Session #32 Session #35 45 45 45 55 60 60 85 90 90 115 120 120 145 150 155 45 85 115 150 170 45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125 45 90 125 165 185

Session #30 Session #33 Session #36 45 45 45 75 80 85 115 120 125 155 160 170 195 205 215 45 90 125 160 180 45 90 115 140 170 45 100 125 155 185

Page 37

Advanced Novice Program


Weighted

Unweighted

Weighted

Page 38

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