Starting Strength – Novice Program Phase 1 Week 1 Monday Back Squat 5x5 across Overhead Press 3x5 Deadlift 1x5 Tuesday Wednesday Thursday Back Squat 5x5 across Bench Press 3x5 Deadlift 1x5 Week 2 Monday Tuesday Back Squat 5x5 across Bench Press 3x5 Deadlift 1x5 Wednesday Back Squat 5x5 across Overhead Press 3x5 Deadlift 1x5 Friday Back Squat 5x5 across Overhead Press 3x5 Deadlift 1x5 Thursday Saturday Sunday Friday Saturday Sunday Back Squat 5x5 across Bench Press 3x5 Deadlift 1x5 NOTES: 1) Add weight every workout, AS LONG AS you can complete the required sets with excellent form. For the squat add 5-­‐10lbs. For the Overhead Press, add 2-­‐5lbs. For the Bench Press, add 5-­‐10lbs. For the Deadlift, add 10-­‐
15lbs. 2) Each week alternates between OHP and BP having 2 sessions per week. 3) Reps are by default at the best amount to produce both strength and hypertrophy. If more hypertrophy is desired, then reps should go up to 10-­‐15 reps. Less than 5 reps per set is not appropriate as an assumed beginner is following this program. 4) *Until weight increases begin to level off, this program can be continued indefinitely. Typically, 2-­‐4 weeks is common. Be Patient. Be relentless. Starting Strength – Novice Program Phase 2 Week 1 Monday Back Squat 5x5 across Overhead Press 3x5 Deadlift 1x5 Tuesday Wednesday Thursday Back Squat 5x5 across Bench Press 3x5 Power Clean 5x3 Friday Back Squat 5x5 across Overhead Press 3x5 Deadlift 1x5 Saturday Sunday Week 2 Monday Tuesday Back Squat 5x5 across Bench Press 3x5 Power Clean 5x3 Wednesday Back Squat 5x5 across Overhead Press 3x5 Deadlift 1x5 Thursday Friday Saturday Sunday Back Squat 5x5 across Bench Press 3x5 Power Clean 5x3 NOTES: 1) Add weight every workout, AS LONG AS you can complete the required sets with excellent form. For the squat add 5-­‐10lbs. For the Overhead Press, add 2-­‐5lbs. For the Bench Press, add 5-­‐10lbs. For the Deadlift, add 10-­‐
15lbs. 2) Until weight increases begin to level off, this program can be continued indefinitely. Typically, 2-­‐4 weeks is common. Be Patient. Be relentless. Starting Strength – Novice Program Phase 3 Week 1 Monday Tuesday Back Squat 3x5 across Overhead Press 3x5 Deadlift 1x5 Wednesday Thursday Back Squat 3x5 across Bench Press 3x5 Back extensions x30 Pull-­‐up/Chin-­‐up x30 Friday Saturday Sunday Back Squat 3x5 across Overhead Press 3x5 Power Clean 5x3 Week 2 Monday Tuesday Back Squat 3x5 across Bench Press 3x5 Back extensions x30 Pull-­‐up/Chin-­‐up x30 Wednesday Thursday Back Squat 3x5 across Overhead Press 3x5 Deadlift 1x5 Friday Saturday Sunday Back Squat 3x5 across Bench Press 3x5 Back extensions x30 Pull-­‐up/Chin-­‐up x30 NOTES: 1) Add weight every workout, AS LONG AS you can complete the required sets with excellent form. For the squat add 5-­‐10lbs. For the Overhead Press, add 2-­‐5lbs. For the Bench Press, add 5-­‐10lbs. For the Deadlift, add 10-­‐
15lbs. 2) The Deadlift and Power Clean alternate with each other, as well as alternating with Back Extensions and Pull-­‐
ups. 3) The Back Extensions should be done in as few sets as possible. When you can complete them in 1 to 2 sets, add weight. 4) Until weight increases begin a pattern of failure before completion of all sets, this program can be continued indefinitely. Typically, 4-­‐8 weeks is common. Until “back off” sessions are needed, stay in this phase. 5) A “back off” session is when you drop 8-­‐10% off current loading in whichever lift is stalled. Use only for one session, and then continue back with progressive loading. 6) This is a reasonable exercise selection for a novice, and a reasonable weekly plan. If you carefully pay attention to increments of increase, rest, adequate nutrition, and the extreme moderation of intense cardio sessions, then you can expect to maintain rapid strength increases.