The Starting Strength plan on Strength Programs is a six-week, three-day barbell routine, labeled Beginner. It suits someone who wants a small set of lifts and is willing to learn the power clean. The six weeks describe this enrollment block, not a deadline for finishing novice training.
What you will train
The first week is A/B/A; the next is B/A/B. The pattern then repeats.
| Session | Supplied working sets |
|---|---|
| A | Back squat 3×5, bench press 3×5, deadlift 1×5 |
| B | Back squat 3×5, overhead press 3×5, power clean 5×3 |
Warmup sets are shown separately in the plan. You need a barbell, plates, rack with safeties, bench and a suitable area for cleans. The routine does not include rows, chin-ups or conditioning. If you prefer rows to learning a clean, compare StrongLifts 5×5.
Choosing loads and progressing
Choose your training days during setup. Guided starting weights let you establish a comfortable working load in the first workout without testing a maximum. The alternative is to enter known lift references. This template uses 85% for working sets, so review the resulting load rather than assuming that percentage is an appropriate first session for everyone.
With known-weight setup, completing all working-set targets adds 5 lb by default to the reference used for future sessions. Custom increases override that default; setting 0 keeps the reference unchanged. With progression enabled, missed targets hold it; three consecutive failed exposures reduce the reference by 10%. These are generic app rules, not the original program's complete progression system. Guided weights remain under your control. Log actual reps and loads, including misses; novice phase changes are not automated.
At the end of the six weeks, review your logged performance before starting another block. Finishing the calendar does not establish a new maximum.
How this version differs
The creator's Starting Strength program guide describes novice programming that changes as the trainee develops. Our version fixes the A/B pattern and includes cleans from the beginning; its percentage-based setup is also an app adaptation. It is a workout template, not a substitute for the original teaching material or technique instruction.
Inspect the complete Starting Strength schedule before choosing your days.