Starting Strength

Free4.43 (21 reviews)
Starting Strength is of the world's most popular novice strength training programs.
Program Description

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.

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

  1. Start with the bar

  2. Add some weight

  3. Perform a set of 5

  4. Continue adding weight. Do another set.

  5. 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

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Beginner, Novice
Garage Gym
30 minutes
3 days
4 weeks
What People Are Saying
Carlos M. Man, 34
2 weeks complete
No modifications
10 hours ago
Joseph K. Man, 31
5 weeks complete
12 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
10 days ago
Björn B. Man, 39
3 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
11 days ago
옹 호. Man, 32
3 weeks complete
No modifications
11 days ago
bloody Man, 28
4 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
End result 100kg squat 130kg deadlift while starting from 50kg
13 days ago
Matt P. Man, 51
4 weeks complete
35 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
16 days ago
Jeramia T.
3 weeks complete
No modifications
17 days ago
Greg Pivo Man, 34
3 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
17 days ago
Deanna C. Woman, 36
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great for someone wanting to build strength and get familiar with weight lifting.
24 days ago
Vitaliy L. Man, 33
4 weeks complete
14 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Variation Name
Program Length
Days Per Week
Default Days
Phase 1
4 weeks
3 days
Mon, Wed, Fri
Variation Description
  • Perform this phase for up to 4 weeks
Mon
For deadlift and squat, add up to 10 pounds from last session. For bench press, overhead press and power cleans, add up to 5 pounds from last week.
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
2. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
3. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
-
Wed
For deadlift and squat, add up to 10 pounds from last session. For bench press, overhead press and power cleans, add up to 5 pounds from last week.
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
2. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
3. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
-
Fri
For deadlift and squat, add up to 10 pounds from last session. For bench press, overhead press and power cleans, add up to 5 pounds from last week.
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
2. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
3. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
-