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Workout Plan

Starting Strength Program

The Starting Strength novice program: three barbell exercises, three days per week. Build foundational strength with squats, presses, and deadlifts.

3 Training Days
4 Rest Days
9 Total Exercises
4 Unique Movements
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What is Starting Strength?

Starting Strength is the foundational novice barbell training program created by Mark Rippetoe. It strips strength training down to its essence: squat every session, alternate between bench press and overhead press, and deadlift every session. Three exercises, three times per week, using 3 sets of 5 reps.

How does the Starting Strength program work?

The program alternates between Workout A (Squat, Bench, Deadlift) and Workout B (Squat, OHP, Deadlift). The low volume per session allows beginners to recover quickly and add weight every 48 hours. Start with manageable weights and add 2.5 kg per session for upper body, 5 kg for squats and deadlifts.

Who is Starting Strength designed for?

Starting Strength is designed for complete beginners who want to build foundational barbell strength as quickly as possible. It exploits novice linear progression, the unique ability of new lifters to add weight to the bar every session. This phase is the fastest strength-building period of any training career.

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