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Starting Strength Heavy-Light-Medium
by Hunter C.
19 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 13, 2024 09:02
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
70%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
80%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
75%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
80%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
75%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
80%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
75%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
3 Reps
80%
2
Bench Press (Barbell)
5 Sets
3 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Power Clean
3 Sets
3 Reps
70%
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
75%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
1 Reps
80%
2
Bench Press (Barbell)
5 Sets
1 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
3 Reps
80%
3
Power Clean
4 Sets
2 Reps
70%
Day 3
1
Squat (Low Bar)
1 Set
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
75%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
1 Reps
80%
2
Bench Press (Barbell)
5 Sets
1 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
3 Reps
80%
3
Power Clean
4 Sets
2 Reps
70%
Day 3
1
Squat (Low Bar)
1 Set
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
75%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%
Day 1
1
Squat (Low Bar)
5 Sets
1 Reps
80%
2
Bench Press (Barbell)
5 Sets
1 Reps
85%
3
Deadlift (Barbell)
1 Set
5 Reps
88%
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
55%
2
Overhead Press (Barbell)
3 Sets
3 Reps
80%
3
Power Clean
4 Sets
2 Reps
70%
Day 3
1
Squat (Low Bar)
1 Set
5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
5 Reps
75%
3
Stiff Leg Deadlift
3 Sets
5 Reps
65%