Beginner
Starting Strength
Mark Rippetoe's Starting Strength is the definitive novice barbell program. Three days per week alternating two workouts, focused on linear progression with squat, bench, deadlift, overhead press, and power clean.
Read about the history and methodology strength beginner compound lifts
Duration
6 weeks
Frequency
3 days / wk
Exercises
5 unique
Difficulty
Beginner
Program Structure
Week-by-week breakdown of your training
D1
Workout A — Squat / Bench / Deadlift
3 exercises
1
Back Squat Main
1×5 @ 50%
3×5 @ 85%
2
Bench Press Main
1×5 @ 50%
3×5 @ 85%
3
Deadlift Main
1×5 @ 50%
1×5 @ 85%
D2
Workout B — Squat / OHP / Power Clean
3 exercises
1
Back Squat Main
1×5 @ 50%
3×5 @ 85%
2
Overhead Press Main
1×5 @ 50%
3×5 @ 85%
3
Power Clean Main
1×3 @ 50%
5×3 @ 85%
D3
Workout A — Squat / Bench / Deadlift
3 exercises
1
Back Squat Main
1×5 @ 50%
3×5 @ 85%
2
Bench Press Main
1×5 @ 50%
3×5 @ 85%
3
Deadlift Main
1×5 @ 50%
1×5 @ 85%