The program
Starting Strength
A six-week Starting Strength adaptation with three barbell sessions a week, alternating squat, press, deadlift and power clean workouts.
- Schedule
- 3 days/wk
- 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
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Workout A — Squat / Bench / Deadlift | Back Squat | 1 | 5 | 50% | 150 lbs | 1×45 + 1×5 + 1×2.5 | Warm-up |
| Workout A — Squat / Bench / Deadlift | Back Squat | 3 | 5 | 85% | 255 lbs | 2×45 + 1×10 + 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% | 115 lbs | 1×25 + 1×10 | Warm-up |
| Workout A — Squat / Bench / Deadlift | Bench Press | 3 | 5 | 85% | 190 lbs | 1×45 + 1×25 + 1×2.5 | Touch chest, full lockout. |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | 50% | 180 lbs | 1×45 + 2×10 + 1×2.5 | Warm-up |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | 85% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | Reset each rep from dead stop. +10 lbs per session. |
| Workout B — Squat / OHP / Power Clean | Back Squat | 1 | 5 | 50% | 155 lbs | 1×45 + 1×10 | Warm-up |
| Workout B — Squat / OHP / Power Clean | Back Squat | 3 | 5 | +5 lb | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | Full depth every rep. |
| Workout B — Squat / OHP / Power Clean | Overhead Press | 1 | 5 | 50% | 75 lbs | 1×10 + 1×5 | Warm-up |
| Workout B — Squat / OHP / Power Clean | Overhead Press | 3 | 5 | 85% | 125 lbs | 1×25 + 1×10 + 1×5 | Strict press. No leg drive. |
| Workout B — Squat / OHP / Power Clean | Power Clean | 1 | 3 | 50% | 100 lbs | 1×25 + 1×2.5 | Warm-up |
| Workout B — Squat / OHP / Power Clean | Power Clean | 5 | 3 | 85% | 165 lbs | 1×45 + 1×10 + 1×5 | Explosive triple extension. Start from the floor each rep. |
| Workout A — Squat / Bench / Deadlift | Back Squat | 1 | 5 | 50% | 155 lbs | 1×45 + 1×10 | Warm-up |
| Workout A — Squat / Bench / Deadlift | Back Squat | 3 | 5 | +5 lb | 265 lbs | 2×45 + 2×10 | Add 5 lbs every session; Full depth. Every rep should be below parallel. |
| Workout A — Squat / Bench / Deadlift | Bench Press | 1 | 5 | 50% | 115 lbs | 1×25 + 1×10 | Warm-up |
| Workout A — Squat / Bench / Deadlift | Bench Press | 3 | 5 | +5 lb | 195 lbs | 1×45 + 1×25 + 1×5 | Touch chest, full lockout. |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | 50% | 185 lbs | 1×45 + 1×25 | Warm-up |
| Workout A — Squat / Bench / Deadlift | Deadlift | 1 | 5 | +10 lb | 315 lbs | 3×45 | Reset each rep from dead stop. +10 lbs per session. |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
Foundational barbell strength
Newer lifters who want a short list of barbell movements and can learn the power clean.
Plain-English Lifting Glossary
- T1 (Main heavy lift): Primary barbell movement trained for low reps and strength.
- T2 (Secondary volume lift): Supporting compound movement for moderate reps (6–10) to build muscle and stability.
- T3 (Light accessory lift): Higher-rep isolation or cable/dumbbell work (12–15+ reps) for joint health and hypertrophy.
- AMRAP (As Many Reps As Possible): Perform as many clean reps as you can with good form — stop 1 rep before failure.
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
How progression works
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% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 @ 85% (start light, add 5 lb/session)working
Day 2 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 @ 85% (start light, add 5 lb/session)working
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 @ 85% (start light, add 5 lb/session)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% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Week 2
3
sessions
Week 2
3 sessions
Day 1 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
Rest 2:00
Day 2 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Day 3 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
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% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Day 2 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
Rest 2:00
Day 3 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Week 4
3
sessions
Week 4
3 sessions
Day 1 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
Rest 2:00
Day 2 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Day 3 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
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% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Day 2 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
Rest 2:00
Day 3 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Week 6
3
sessions
Week 6
3 sessions
Day 1 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
Rest 2:00
Day 2 · Workout A — Squat / Bench / Deadlift
Back Squat main
Full depth. Every rep should be below parallel.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Add 5 lbs every session
Bench Press main
Touch chest, full lockout.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Deadlift main
Reset each rep from dead stop. +10 lbs per session.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
1 × 5 · +10 lbworking
Day 3 · Workout B — Squat / OHP / Power Clean
Back Squat main
Full depth every rep.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Overhead Press main
Strict press. No leg drive.
1 × 5 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
3 × 5 · +5 lbworking
Rest 3:00
Power Clean main
Explosive triple extension. Start from the floor each rep.
1 × 3 @ 50% (start light, add 5 lb/session)warmup
Rest 1:00
5 × 3 · +5 lbworking
Rest 2:00