Starting Strength Heavy-Light-Medium

by Hunter C.

235 athletes joined

Program Description

After the completion of each week. Add 5lbs per workout for every lift. You will eventually have to add 2.5lbs to the bar if 5lbs increases are too much. Have fun!!!

Program Overview

Level
Intermediate
Goal
Powerlifting, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 11, 2024 05:57
Last Edited
Jun 22, 2025 05:03

Summary

Embark on a transformative 12-week journey with the Starting Strength Heavy-Light-Medium program, designed for serious lifters ready to build strength and muscle. Training three days a week, you'll focus on key barbell movements like squats, deadlifts, and overhead presses, strategically alternating intensities to optimize recovery and growth. Each session is crafted to push your limits while ensuring you develop foundational strength and technique. Get ready to elevate your lifting game and achieve measurable results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Squat (Low Bar)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

3 reps

80%

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

3 reps

80%

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

3 reps

80%

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

3 reps

80%

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

1 reps

80%

Bench Press (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

1 reps

80%

Bench Press (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

88%

Day 1

Squat (Low Bar)

1 reps

80%

Bench Press (Barbell)

1 reps

85%

Deadlift (Barbell)

5 reps

88%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

5 reps

80%

Power Clean

3 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

3 reps

80%

Power Clean

2 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

3 reps

80%

Power Clean

2 reps

70%

Day 2

Squat (Low Bar)

5 reps

55%

Overhead Press (Barbell)

3 reps

80%

Power Clean

2 reps

70%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

70%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

70%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

70%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

70%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

70%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

Day 3

Squat (Low Bar)

5 reps

70%

Bench Press (Close Grip)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

Day 2

Squat (Low Bar)

3 Sets

5 Reps

55%

Overhead Press (Barbell)

3 Sets

5 Reps

80%

Power Clean

3 Sets

3 Reps

70%

Day 1

Squat (Low Bar)

5 Sets

5 Reps

80%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Deadlift (Barbell)

1 Set

5 Reps

88%

Day 3

Squat (Low Bar)

3 Sets

5 Reps

70%

Bench Press (Close Grip)

3 Sets

5 Reps

70%

Stiff Leg Deadlift

3 Sets

5 Reps

65%