Starting Strength

by David Huffaker
11 athletes joined

Program Description

Starting Strength is a foundational barbell training program developed by Mark Rippetoe, aimed at building strength efficiently, especially for beginners. Squats, bench press, dead lifts, overhead press.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 21, 2025 01:51
  • Last Edited
    Aug 30, 2025 05:12

Summary

Embark on a transformative 12-week journey with the Starting Strength program, designed for those ready to build solid foundational strength. Committing just three days a week, you'll focus on essential barbell movements like squats, bench presses, and deadlifts, targeting major muscle groups for comprehensive development. Each session is structured to maximize your gains, with a progressive approach that ensures continuous improvement. Get ready to lift heavy, feel stronger, and unlock your full potential!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.8%
Glutes
16.4%
Hamstrings
12%
Front Delts
9.8%
Triceps
9.8%
Chest
8.2%
Middle Delts
8.2%
Adductors
6.6%
Abs
6%
Lower Back
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
5 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
5 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Bench Press (Barbell)
3 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
5 Reps
-