Inspired by Mark Rippetoe
Starting Strength
Three sets of five on the squat, press, and deadlift. The most-recommended novice barbell program.
Workouts alternate between Press/Bench. Squat every session, deadlift every other. 3×5 across, add 5 lb (or 10 lb on deadlift) every session. The simplest fastest way to put weight on the bar.
classiclinear progressioncompoundnovice
Sample week
The full template is what gets cloned into your account.
Mon
Workout A
Back Squat
3×5
Barbell Bench Press
3×5
Conventional Deadlift
1×5
Wed
Workout B
Back Squat
3×5
Overhead Press
3×5
Chin-Up
3×5-8
Fri
Workout A
Back Squat
3×5
Barbell Bench Press
3×5
Conventional Deadlift
1×5