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%.

Download the free Starting Strength Logbook Calculator… Read more

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% … Read more

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% … Read more

Monday (Heavy Day – > 85%)

• Back Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
• Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
• Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light… Read more

Monday:

• Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
• Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
• Power clean, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)

Wednesday:

• Bench press, 5 X 5 (35%,