Starting Strength is a simple, straight forward, 3-day per week training program ideal for the beginner lifter looking to get strong. It was developed by renowned strength coach, Mark Rippetoe, and is based on a linear progression designed to add weight each session and has long been the gold standard as the beginner strength training program.
Adding weight every week you might ask? Yes! If you’re new to barbell strength training, take advantage of the newbie gains and run with it as far and long as you can because they definitely won’t last forever.
The only equipment you’ll need for this program is a squat rack, barbell, bench, and pull up bar.
The Starting Strength Program is broken down into 2 workouts, A and B. They are meant to be performed on non-consecutive days. So, think Monday/Wednesday/Friday or Tuesday/Thursday/Saturday.
Phase 1:
Workouts A and B will consist of the following:
| Workout A | Workout B |
| Squat 5 reps x 3 sets | Squat 5 reps x 3 sets |
| Bench Press 5 reps x 3 sets | Shoulder Press 5 reps x 3 sets |
| Deadlift 5 reps x 1 set | Deadlift 5 reps x 1 set |
Both workouts look pretty similar, right? That’s because it is. The only difference is alternating between Bench Press and Shoulder Press.
Note: These sets do not include warm up sets.
Phase 1 lasts for as long as you are able to efficiently recover from Deadlifts. Deadlifts are incredibly taxing on the body and once your Deadlift becomes heavy enough where your body is feeling beat up or you’re no longer able to keep adding weight each session, it may be time to move on to Phase 2.
How much weight can I add from session to session?
You’ll typically find that it will be easier to add more weight onto the deadlift, squat, bench press, and then shoulder press in that respective order. This is also dependent on a person’s size. A petite 100 pound female will need to add significantly less weight from session to session compared to a 250 pound male. Go by feel, and err on the side of smaller incremental jumps because remember- we want to MILK newbie gains for as long as possible.
Standard weight jumps in the beginning for males age 18-35 might look like 10 pounds for the squat, 15-20 pounds for the deadlift,5-10 pound jumps for bench press, and 2.5-5 pound jumps for shoulder press. The larger jumps would be more appropriate in the beginning and smaller jumps as the weight becomes heavier and harder to lift. Remember that these weight jumps are not appropriate for everybody, you may need less or more depending on your size, ability, and technique.
What if I miss the weight on one particular lift and not the others?
This will definitely happen and probably in the shoulder press before any of the other lifts. Simply because of the amount of musculature used in the shoulder press compared to the squat or deadlift. If you miss the weight, try to hit the same weight again in the next session. If still unsuccessful- take 90% of the last successful lift and build back up again- in smaller jumps this time if possible.
Ok, now that you’ve been progressing your lifts and feel like the weights are heavier now and need more recovery time. It’s time for phase 2!
PHASE 2:
Workouts A and B will consist of the following:
| Workout A | Workout B |
| Squat 5 reps x 3 sets | Squat 5 reps x 3 sets |
| Bench Press 5 reps x 3 sets | Shoulder Press 5 reps x 3 sets |
| Deadlift 5 reps x 1 set | Power Clean 3 reps x 5 sets |
As you can see, this looks exactly the same as Phase 1, except the Deadlift is alternated with the Power Clean. The Power Clean will work your pulling strength like the deadlift, but also add explosiveness to your training regimen.
Important Note: If you have not learned how to properly Power Clean, now is the time. It is a highly technical movement so hire a professional to teach you how to properly perform the Power Clean in person. Learning from Youtube or Instagram is not the same and is a recipe to learn and ingrain poor movement pattern. Learn the movement properly as it is critical for injury prevention, forming good habits, and give yourself the best chance att long-term success.
The length of Phase 2 is very individualized. It can range anywhere from several weeks to several months. If you’re continuing to make progress, stay with it! If you reach a point where you find you need more recovery, move on to phase 3.
PHASE 3:
Workouts A and B will consist of the following:
| Workout A | Workout B |
| Squat 5 reps x 3 sets | Squat 5 reps x 3 sets |
| Bench Press 5 reps x 3 sets | Shoulder Press 5 reps x 3 sets |
| Deadlift 5 reps x 1 set/Power Clean 3 reps x 5 sets | Chin Ups or Weighted Chin Ups 3 sets |
*Chin Up Notes: perform your 3 sets at max reps until you can hi 3 sets of 10 bodyweight chin ups. Once that is accomplished, move over to 3 sets of 5 weighted chin ups.
*Deadlift and Power Clean will alternate every A session. For example, Monday- Deadlift, Wednesday- Chin Ups, Friday- Power Clean.
Weight increases in Phase 3 should be much smaller than they were in phases 1 and 2, and you may have restarted some of the lifts at 90% already. That is fine and normal. As your weight becomes heavier, you may even find yourself adding weight only twice a week. For example, adding weight on Monday and Friday and using Wednesday as a lighter, recovery day. Maximize what you can out of this phase because after the newbie gains, new PRs are harder to come by. Discipline in nutrition, recovery, and training will dictate how well you can continue in your quest for strength gains.
In strength training, you will find endless benefits in not only strength, but improved body composition, confidence, and enjoyment. I’m thoroughly excited for your journey ahead. Upon completion of this program, check out our other strength training programs available to help you progress to the next level!