Starting Strength by Mark Rippetoe is a popular novice program for anyone looking to build size and strength. There’s no fluff in this program. It gets people started and focused on big compound movements.
Days per week: 3
Who is it for: Novices
Goal: Strength and size
The program
The program consists of 2 workouts that alternate on a 3-day schedule. This is the phase 3 version.
Workout A
Squat 3 sets x 5 reps
Press 3 sets x 5 reps / Bench 3 sets x 5 reps*
Deadlift 1 set x 5 reps / Power Clean 5 sets x 3 reps*
Workout B
Squat 3 sets x 5 reps
Bench 3 sets x 5 reps / Press 3 sets x 5 reps*
Chin ups 3 sets x Max reps / Weighted Chin ups 3 sets x 5 reps*
*Only do one of the exercises. Alternate between the exercises each time you do the workout.
The schedule
Choose any 3 non-consecutive days. For example Monday, Wednesday and Friday or Tuesday, Thursday, and Saturday. So it could look like this:
Monday: Workout A1
Wednesday: Workout B1
Friday: Workout A2
Monday: Workout B2
Wednesday: Workout A1
Friday: Workout B1
Monday: Workout A2
Continue the pattern…
Here is a graphic putting it all together
How to progress
The goal is to add weight for each exercise each session. At the beginning increase the weight for upper body movements by 2.5kg and lower body movements by 5kg. However, this will slow down and reduce the increase with micro-loading.
Here’s an example of progression for the squat
Monday: 3 x 5 x 60kg
Wednesday: 3 x 5 x 62.5kg (+2.5kg from last session)
Friday: 3 x 5 x 65kg (+2.5kg from last session)
Monday: 3 x 5 x67.5kg (+2.5kg from last session)
Wednesday: 3 x 5 x 70kg (+2.5kg from last session)
..and so on.
Eventually, you’ll stall and then you are ready to move to the next program. A good idea is to shift to the Texas method or 5/3/1.
Starting Strength Program Review
I love the minimalist nature of this starting strength. 3 big lifts. 3 times a week. Lift more each time. The program is easy to follow and 3 days a week is a schedule many people can stick to. This is why the program is so popular.
My only critique for anyone starting is adjusting how much to increase the load each time. A 2.5 – 5kg increase jump in each session is arbitrary. For some that will be easy and for others it could be too aggressive. I only say this because that’s my experience with linear progression-style programs. I hit a wall in less than 2 months. So don’t be afraid to switch to micro-loading or only increase weight every other session.
Starting Strength is a popular and effective. Give it a go if you have been lifting for less than 6 months.
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