Buy the original Starting Strength book on Amazon for the most comprehensive program guide.
This program focuses on core compound lifts of squat, clean, press, bench, deadlift and chin-ups. The goal of this program is to add weight each and every time you lift, taking advantage of The Novice Effect that allows you to do so.
The program is split into 2 different days - Day A and Day B - with the days alternative every other week. For example, week 1 will be A/B/A, week 2 will be B/A/B, week 3 will be A/B/A, and so on.
Read the full program guide below.
- Perform this phase for up to 4 weeks
Starting Strength Program Guide
The program is split into 2 different days - Day A and Day B - with the days alternative every other week. For example, week 1 will be A/B/A, week 2 will be B/A/B, week 3 will be A/B/A, and so on.
This program has 3 phases. We recommend those new to strength training start in Phase 1 and for those with some strength training experience can start in Phase 2 or Phase 3.
Determining starting weights
Start with the bar
Add some weight
Perform a set of 5
Continue adding weight. Do another set.
Stop when the bar speed begins to slow. This is your starting weight.
Rest time
2 - 3 minutes if it was easy
5+ minutes if it was hard
Stalling and hitting plateaus
If you do not make progress for 3 consecutive workouts in a row, decrease weight by 10% and continue progression from the reduced weight