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Bill Starr Strength Factor Routine

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From the Article “The Forgotten Factor: Strength” in Robert Kennedy’s REPS! Magazine, Winter 2006 Edition, Page 104.

Monday (Heavy Day)

  • Back Squats: 5 x 5 ramping to limit
  • Bench Press: 5 x 5 ramping to limit
  • Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
  • Incline Dumbbell Press: 2 x 20
  • Calf Raises: 3 x 30

Wednesday (Light Day)

  • Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
  • Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
  • Overhead Press: 5 x 5 ramping to limit
  • Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
  • Curls: 3 x 15

Friday (Medium Day)

  • Back Squats: 5 x 5 using 20 lbs less than Monday
  • Incline Bench Press: 5 x 5 ramping to limit
  • Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
  • Straight Arm Pullovers: 2 x 20
  • Chins: 4 sets to failure

You can choose either of the optional back exercises and stick with them or set them up as follows and alternate:

Week A: Deadlifts, Good Mornings, Shrugs

Week B: Bent-Over Rows, Stiff-Leg Deadlifts, Clean High Pulls

After two or three weeks, you can add in back-off sets on all of the pressing exercises, squats, and lunges. No back-offs for any back movement. Should you want to work more on any back exercise, do another top-end set. If you get 5 reps on your top set, add weight next week.

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