The program
Starting Strength: Free Spreadsheet, Percentages & Tracker
Free Starting Strength spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 3 days/week
- Length
- 6 weeks
- Main lifts
- 5
What you’ll train
The main movements in this program.
Review exercise techniqueBefore you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Starting Strength spreadsheet
Calculate your Starting Strength weights
Free Starting Strength spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Workout A — Squat / Bench / Deadlift | Back Squat | 1 | 5 | 50% | 140 lbs | 1×45 + 1×2.5 | Full depth. Every rep should be below parallel. |
| Workout A — Squat / Bench / Deadlift | Back Squat | 3 | 5 | 85% | 235 lbs | 2×45 + 1×5 | Add 5 lbs every session; Full depth. Every rep should be below parallel. |
| Workout A — Squat / Bench / Deadlift | Bench Press | 1 | 5 | 50% | 105 lbs | 1×25 + 1×5 | Touch chest, full lockout. |
| Workout A — Squat / Bench / Deadlift | Bench Press | 3 | 5 | 85% | 175 lbs | 1×45 + 2×10 | Touch chest, full lockout. |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | 50% | 165 lbs | 1×45 + 1×10 + 1×5 | Reset each rep from dead stop. +10 lbs per session. |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | 85% | 280 lbs | 2×45 + 1×25 + 1×2.5 | Reset each rep from dead stop. +10 lbs per session. |
| Workout B — Squat / OHP / Power Clean | Back Squat | 1 | 5 | 50% | 140 lbs | 1×45 + 1×2.5 | Full depth every rep. |
| Workout B — Squat / OHP / Power Clean | Back Squat | 3 | 5 | 85% | 235 lbs | 2×45 + 1×5 | Full depth every rep. |
| Workout B — Squat / OHP / Power Clean | Overhead Press | 1 | 5 | 50% | 65 lbs | 1×10 | Strict press. No leg drive. |
| Workout B — Squat / OHP / Power Clean | Overhead Press | 3 | 5 | 85% | 110 lbs | 1×25 + 1×5 + 1×2.5 | Strict press. No leg drive. |
| Workout B — Squat / OHP / Power Clean | Power Clean | 1 | 3 | 50% | 90 lbs | 2×10 + 1×2.5 | Explosive triple extension. Start from the floor each rep. |
| Workout B — Squat / OHP / Power Clean | Power Clean | 5 | 3 | 85% | 155 lbs | 1×45 + 1×10 | Explosive triple extension. Start from the floor each rep. |
| Workout A — Squat / Bench / Deadlift | Back Squat | 1 | 5 | 50% | 140 lbs | 1×45 + 1×2.5 | Full depth. Every rep should be below parallel. |
| Workout A — Squat / Bench / Deadlift | Back Squat | 3 | 5 | 85% | 235 lbs | 2×45 + 1×5 | Add 5 lbs every session; Full depth. Every rep should be below parallel. |
| Workout A — Squat / Bench / Deadlift | Bench Press | 1 | 5 | 50% | 105 lbs | 1×25 + 1×5 | Touch chest, full lockout. |
| Workout A — Squat / Bench / Deadlift | Bench Press | 3 | 5 | 85% | 175 lbs | 1×45 + 2×10 | Touch chest, full lockout. |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | 50% | 165 lbs | 1×45 + 1×10 + 1×5 | Reset each rep from dead stop. +10 lbs per session. |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | 85% | 280 lbs | 2×45 + 1×25 + 1×2.5 | Reset each rep from dead stop. +10 lbs per session. |
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General strength plan
Foundational barbell strength
Newer lifters who want a short list of barbell movements and can learn the power clean.
Before choosing this plan
Power cleans require their own technique practice. The supplied routine contains no rows, chin-ups or conditioning.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Space and suitable plates for power cleans
Progression in this app
With known-weight setup, completing all working targets adds 5 lb by default (10 lb on deadlift) to the reference for later sessions. Custom increases override that default; setting 0 keeps the reference unchanged. With progression enabled, misses hold it; three consecutive failed exposures reduce it by 10%. These are generic app rules, not the full original method. Guided starting weights stay under your control.
About this template
A fixed A/B adaptation with power cleans from the start and percentage-based loading. It does not reproduce the original novice phase transitions or individualized coaching.
Methodology and sources
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Day 2 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Day 3 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Day 2 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Day 3 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Week 3
3
sessions
Week 3
3 sessions
Day 1 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Day 2 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Day 3 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Day 2 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Day 3 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Week 5
3
sessions
Week 5
3 sessions
Day 1 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Day 2 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Day 3 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00
Day 2 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50%warmup
Rest 1:00
1 × 5 @ 85%working
Rest 0:00
Day 3 · Workout B — Squat / OHP / Power Clean
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50%warmup
Rest 1:00
3 × 5 @ 85%working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50%warmup
Rest 1:00
5 × 3 @ 85%working
Rest 2:00