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Novice Linear Progression (NLP) Phase 1

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Program Description

Starting Strength Novice Linear Progression, Phase 1 (https://startingstrength.com/get-started/programs). Modified for low ceilings where overhead press is not possible, by replacing with seated press. The goal is to add 5-10lbs to each exercise every workout. When this is no longer possible, move onto Phase 2 or intermediate programming.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 14, 2024 10:15
  • Last Edited
    Apr 21, 2025 10:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.8%
Glutes
16.4%
Chest
13.2%
Hamstrings
12%
Triceps
10.5%
Front Delts
9.6%
Adductors
6.4%
Abs
4.4%
Middle Delts
4.4%
Lower Back
2.3%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Seated Overhead Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Seated Overhead Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Incline Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Seated Overhead Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
3
5 reps
90%
3
Deadlift (Barbell)
1
5 reps
90%
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
90%
3
Deadlift (Barbell)
1 Set
5 Reps
70%
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
90%
3
Deadlift (Barbell)
1 Set
5 Reps
90%
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
90%
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
90%
3
Deadlift (Barbell)
1 Set
5 Reps
90%