Wikia

Starting Strength Wiki

The Starting Strength Novice/Beginner Programs

Talk3
295pages on
this wiki

The Original Starting Strength Novice Program

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

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


Download the free Starting Strength Logbook Calculator Here! (click the download link. You'll still need a program that can edit spreadsheets like Microsoft Excel or the free to own OpenOffice.org)
Or try the on-line version.

Onus Wunsler Beginner Program (from SS):

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)

Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 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
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift

Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

(see also The Wichita Falls Novice Program)

Basic Starting Strength Questions

Which Version Should I do?

This largely depends on how often you'd like to powerclean, deadlift and do pull-ups. If you want to deadlift and powerclean 1-2x/week and pull-ups aren't a priority (you'll get to do them eventually) do The Original Starting Strength Program. If you'd like to Deadlift, powerclean and do pull-ups about equally, do The Onus Wunsler Beginner Program. If you don't ever want to do powercleans and you only want to deadlift 1x/week, but you'd like to do pull-ups 2x/week do The Practical Programming Novice Program. You will gain extraordinary amounts of strength on any one of these fine programs.

Can I incorporate power cleans into the Practical Programming Novice Program?

Yes, you can. This isn't a "published" routine but it is one that Rip teaches at his gym. For this reason it's called "The Wichita Falls Novice Program." It looks like this:

Wichita Falls Novice Program

Monday
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5/Powerclean 5x3 (alternating)

Friday
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps


Back to the Starting Strength Wiki

Back to The Starting Strength FAQ

Around Wikia's network

Random Wiki