Program Description
** Starting Strength 12 Week Novice Progression** is a comprehensive 12-week program designed by Mark Rippetoe to build a solid foundation in strength training through a structured approach. Starting with basic 4 in the 1st 2 weeks, adding power clean in week 3 and chin ups and Back extensions by week 5 you will follow the progression lined out in Starting Strength 3rd edition. Add 5 pounds to Overhead Press, Bench and Power clean every workout and 10 to squats and deadlifts. Repeat until you can no longer add weight. Only then are you an intermediate l.
Program Overview
- LevelBeginner, Novice
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 22, 2026 12:07
- Last EditedFeb 22, 2026 01:15
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Quadriceps
13.7%
Hamstrings
11.2%
Triceps
9.9%
Front Delts
9.9%
Abs
9.3%
Lower Back
5.2%
Adductors
4.9%
Chest
4.9%
Middle Delts
4.9%
Lats
3.3%
Upper Back
3.3%
Olympic
2.5%
Biceps
1.6%
