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Old 01-30-2011, 11:11 AM   #2
BendtheBar
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--Rippetoe Starting Strength Workouts

Rippetoe Starting Strength Workouts | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Alternate between Workout A and Workout B , 3 times a week on Monday,

Wednesday and Friday.

Listed sets do not doesn’t include warm-up sets. Add weight each week. Aim for 5 lbs or 2.5%.

Rippetoe: “Don’t **** with this. Every bodybuilder seems to have Attention Deficit Disorder and an overwhelming desire to customize everything.”

Workout A

* 3×5 Squat
* 3×5 Bench Press
* 1×5 Deadlift
* *2×5-8 Dips

Workout B

* 3×5 Squat
* 3×5 Standing Military Press
* 3×5 Bent Rows or Power Cleans
* *3×8 Chin-ups

* Optional.

Every Workout / Assistance Work / OPTIONAL

* Weighted Sit-ups at a 45 degree angle on decline bench: 3 x 5
* Weighted Hyper-extensions: 3 x 8

Replacing Power Cleans: you can do Pendlay Rows (3 x 5) and Chin-ups (2×8 ) as a replacement.
Replacing Dips: Decline Dumbbell Bench press with your hands’ palms facing each other.

Onus Wunsler Beginner Program

(This workout from Starting Strength)

Workout A

* 3×5 Squat
* 3×5 Press
* 1×5 Deadlift / 5×3 Power Cleans (Alternating)

Workout B

* 3×5 Squat
* 3×5 Bench Press
* 3×10 or 5×10 Back Extensions (unweighted if progressing to GHR, weighted if not)
* Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps

Workouts A and B alternate on 3 non-consecutive days per week.

Practical Programming Novice Program

Monday

* 3×5 Squat
* 3×5 Bench press / Press (Alternating)
* Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday

* 3×5 Squat
* 3×5 Press / Bench Press (Alternating)
* 1×5 Deadlift

Friday

* 3×5 Squat
* 3×5 Bench Press / Press (Alternating)
* Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Wichita Falls Novice Program

Monday

* Squat 3×5
* Bench press/press 3×5 (alternating)
* Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday

* Squat 3×5
* Press/bench press 3×5 (alternating)
* Deadlift 1×5/Powerclean 5×3 (alternating)

Friday

* Squat 3×5
* Bench press/press 3×5 (alternating)
* Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
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