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 comfortable loads in your first workout directly on the bar without testing a maximum. If you know your numbers, enter your 1RM during setup, and the app calculates working sets at 85% to approximate a challenging 5-rep starting weight.
When you complete all prescribed working sets, the app adds weight for your next session: +5 lb on squat, bench, overhead press, and cleans, and +10 lb on deadlift, following classic novice progression. You can customize increments per lift anytime. If you miss your target reps for three consecutive sessions on a lift, the app reduces the weight by 10% so you can rebuild with solid technique. Record your actual reps and loads honestly in your log.
At the end of the six-week block, review your training log before continuing into your next training cycle.
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.