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Bill Starr’s Beginners 5×5 Workout 3

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Monday – Heavy Day

  • Powercleans – 5 sets of 5
  • Bench – 5 sets of 5 1×10 weight from 3rd set ( add 10 rep pump sets after 8-12 weeks on program)
  • Squat – 5 sets of 5 1×10 weight from 3rd set

set 1 35% of target set 2 70% of target set 3 80% of target set 4 90% of target set 5 target

Wednesday – Light Day

  • Powercleans – 5 sets of 5
  • Incline Bench – 5 sets of 5 1×10 weight from 3rd set
  • Squat – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday

Friday – Medium

  • Powercleans – 5 sets of 5
  • Standing press – 5 sets of 5 1×10 weight from 3rd set
  • Squat – 5 sets of 5 1×10 weight from 3rd set set 5 use weight from 3rd set of Monday set 5 use weight 4th set of Monday

Leg extensions and leg curls 1×20 and 1×10 OR 1 set of Stiff leg deadlift each workout 1 workset 10 reps.
1 set of weighted situps.

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