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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 #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
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
Power Clean
45 55 70 85
100
CSA OW
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
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
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
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
Lb Increase 10 10 10 25 10
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
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
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
Press
Deadlift
Power Clean
45 60 80 95 115
Page 9
warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets working sets
Bench Press
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 10
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
Lb Increase 5 5 5 20 10
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
Page 12
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
Page 14
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 #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
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
Bench Press
Press
45 60 75 90 110
Pull-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 16
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
Lb Increase 5 5 15 5
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
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
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
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
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 #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
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
Bench Press
Press
45 60 75 90 110
Page 22
Page 23
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
Lb Increase 5 5 5 15 5
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
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
Page 26
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
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
Page 29
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 #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
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
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 #6 45 45 65 90 115
Bench Press
Press
45 60 75 90 110
Page 31
Page 32
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
Lb Increase 5 5 5 5 15 5
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
Weighted
Unweighted
Unweighted
Unweighted
Weighted
Page 33
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 #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
Unweighted
Weighted
Unweighted
Weighted
Unweighted
Page 35
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
Page 36
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
Unweighted
Weighted
Page 38