Starting Strength Workout

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Created by Mark Rippetoe, the Starting Strength program is one of the simplest and most functionally efficient weight training programs available. The Starting Strength workout is based on exercises proven to add serious strength to any frame. Heavy and basic are the principles surrounding Ri... more

Created by Mark Rippetoe, the Starting Strength program is one of the simplest and most functionally efficient weight training programs available.

The Starting Strength workout is based on exercises proven to add serious strength to any frame. Heavy and basic are the principles surrounding Rippetoe s Starting Strength program and the proof of its effectiveness will be seen in short time.

Starting Strength Training Schedule

The one demand of the Starting Strength routine is to follow it to the letter. As that rule pertains to the schedule, you must commit to three training days per week, every week. No more and no less. Muscle does not grow in the gym. You absolutely must take the prescribed time away from lifting in order to see the gains you desire become reality.

Starting Strength Exercises

Again, it is imperative that you follow the plan. Do not add to or take away from the exercises listed. The only exception to this rule is adding some form of abdominal and core work, if desired.

The Starting Strength squat, Starting Strength press, and Starting Strength deadlift will be your main staples throughout the program. These are big moves that require lots of energy, especially when lifting heavy. Make sure you understand how to execute the moves with proper form to build a solid foundation and get the most out of your work.

Most of the exercises you will perform will be setup on the Starting Strength 3X5 method (similar to a 5x5 workout routine), meaning three sets of five repetitions. You are going to want to push yourself to use weights that exhaust you during the last two reps to increase strength and mass at a good pace. Use the same weight for all three sets and keep track of your performance. The use of a spotter is highly recommended during these lifts.

There are two separate Starting Strength workouts to be performed: Workout A and Workout B. Each workout will consist of just four exercises. Alternate between the two workouts each week leaving at least one full day between sessions. So, for instance, week 1 would be performed: A-B-A and week 2 would be: B-A-B. Then, continue to alternate the two week after week.

One of the goals of the program is to increase your weight used on all exercises as you progress. If you can make moderate increases at every workout, that would be ideal. At the very least, though, you will want to push for 5-10 pound increases in resistance each week to keep your strength gains coming. Never compromise your form for more weight, however. The increases will come with strict adherence to the plan.

Starting Strength Nutrition

When you embark on the Rippetoe Starting Strength plan, you should certainly get your nutritional agenda in order. A responsible intake of all macro- and micronutrients will serve you well. Hydration will also be imperative in and out of the gym.

If this is your first endeavor into strength training, you will probably notice a substantial increase in hunger. This is not the time to binge on junk, but is a signal from your body to increase your daily caloric intake. Heed this warning and increase what you eat within reason. Under eating will not aid in your endeavors, but could substantially impede your progress. Your body will tell you what it needs if you pay attention to the signals.

Rippetoe's Starting Strength program is a very modest program. It can be used by anyone of any skill level to make strength and mass gains. If you are ready to get down to business with old-fashioned, simple, and effective training, then the Starting Strength Workout Plan is just what you need. Get started today and make the gains you desire reality!

Starting Strength Workout

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Starting Strength Workout

Starting Strength Workout

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Created by Mark Rippetoe, the Starting Strength program is one of the simplest and most functionally efficient weight training programs available. The Starting Strength workout is based on exercises proven to add serious strength to any frame. Heavy and basic are the principles surrounding Ri... more

Created by Mark Rippetoe, the Starting Strength program is one of the simplest and most functionally efficient weight training programs available.

The Starting Strength workout is based on exercises proven to add serious strength to any frame. Heavy and basic are the principles surrounding Rippetoe s Starting Strength program and the proof of its effectiveness will be seen in short time.

Starting Strength Training Schedule

The one demand of the Starting Strength routine is to follow it to the letter. As that rule pertains to the schedule, you must commit to three training days per week, every week. No more and no less. Muscle does not grow in the gym. You absolutely must take the prescribed time away from lifting in order to see the gains you desire become reality.

Starting Strength Exercises

Again, it is imperative that you follow the plan. Do not add to or take away from the exercises listed. The only exception to this rule is adding some form of abdominal and core work, if desired.

The Starting Strength squat, Starting Strength press, and Starting Strength deadlift will be your main staples throughout the program. These are big moves that require lots of energy, especially when lifting heavy. Make sure you understand how to execute the moves with proper form to build a solid foundation and get the most out of your work.

Most of the exercises you will perform will be setup on the Starting Strength 3X5 method (similar to a 5x5 workout routine), meaning three sets of five repetitions. You are going to want to push yourself to use weights that exhaust you during the last two reps to increase strength and mass at a good pace. Use the same weight for all three sets and keep track of your performance. The use of a spotter is highly recommended during these lifts.

There are two separate Starting Strength workouts to be performed: Workout A and Workout B. Each workout will consist of just four exercises. Alternate between the two workouts each week leaving at least one full day between sessions. So, for instance, week 1 would be performed: A-B-A and week 2 would be: B-A-B. Then, continue to alternate the two week after week.

One of the goals of the program is to increase your weight used on all exercises as you progress. If you can make moderate increases at every workout, that would be ideal. At the very least, though, you will want to push for 5-10 pound increases in resistance each week to keep your strength gains coming. Never compromise your form for more weight, however. The increases will come with strict adherence to the plan.

Starting Strength Nutrition

When you embark on the Rippetoe Starting Strength plan, you should certainly get your nutritional agenda in order. A responsible intake of all macro- and micronutrients will serve you well. Hydration will also be imperative in and out of the gym.

If this is your first endeavor into strength training, you will probably notice a substantial increase in hunger. This is not the time to binge on junk, but is a signal from your body to increase your daily caloric intake. Heed this warning and increase what you eat within reason. Under eating will not aid in your endeavors, but could substantially impede your progress. Your body will tell you what it needs if you pay attention to the signals.

Rippetoe's Starting Strength program is a very modest program. It can be used by anyone of any skill level to make strength and mass gains. If you are ready to get down to business with old-fashioned, simple, and effective training, then the Starting Strength Workout Plan is just what you need. Get started today and make the gains you desire reality!

Workout Goals

  • Gain Strength

Equipment Needed

  • Roman Chair
  • Barbell
  • Squat Rack
  • Flat Bench
  • Chin-Up Bar
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 5 reps, 01:30 rest
1 -- --:--:-- 5 -- 01:30
Default
Chest / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If it is too easy to do the dips with only your bodyweight you can add weight. The workout requires that you lift 3 days a week. This means that you are going to alternate between workout "A" and "B" every workout.

The starting strength workout is designed to give you raw strength. This workout is not going to include any assistance/isolation exercises (bicep curls, shoulder raises, etc). The four exercises in each workout are called compound lifts. That means that they require more then just one muscle group to do the exercise. Stick to the plan and trust this workout, don't add anymore to it (you can add ab exercises; hanging leg raises and weighted sit ups are recommended).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Shoulders / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Expert
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Because the reps are going to stay the same throughout the four week program you are going to try and go up in weight each week. Try to go up about 5-10 lbs each week. Don't compromise your form to lift heavy though. Focus on form and build a foundation that you can really see big gains on later down the road.

Do the same weight for all 3 sets. Figure out a good weight and push yourself to get all the reps. Lifting with a spotter will allow you to push yourself and really see strength gains. Always warm up before starting. You can do this by doing a few warm up sets on the exercise you are going to start with, you do not need to do warm up sets for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 5 reps, 01:30 rest
1 -- --:--:-- 5 -- 01:30
Default
Chest / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If it is too easy to do the dips with only your bodyweight you can add weight. The workout requires that you lift 3 days a week. This means that you are going to alternate between workout "A" and "B" every workout.

The starting strength workout is designed to give you raw strength. This workout is not going to include any assistance/isolation exercises (bicep curls, shoulder raises, etc). The four exercises in each workout are called compound lifts. That means that they require more then just one muscle group to do the exercise. Stick to the plan and trust this workout, don't add anymore to it (you can add ab exercises; hanging leg raises and weighted sit ups are recommended).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Shoulders / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Expert
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Because the reps are going to stay the same throughout the four week program you are going to try and go up in weight each week. Try to go up about 5-10 lbs each week. Don't compromise your form to lift heavy though. Focus on form and build a foundation that you can really see big gains on later down the road.

Do the same weight for all 3 sets. Figure out a good weight and push yourself to get all the reps. Lifting with a spotter will allow you to push yourself and really see strength gains. Always warm up before starting. You can do this by doing a few warm up sets on the exercise you are going to start with, you do not need to do warm up sets for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 5 reps, 01:30 rest
1 -- --:--:-- 5 -- 01:30
Default
Chest / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If it is too easy to do the dips with only your bodyweight you can add weight. The workout requires that you lift 3 days a week. This means that you are going to alternate between workout "A" and "B" every workout.

The starting strength workout is designed to give you raw strength. This workout is not going to include any assistance/isolation exercises (bicep curls, shoulder raises, etc). The four exercises in each workout are called compound lifts. That means that they require more then just one muscle group to do the exercise. Stick to the plan and trust this workout, don't add anymore to it (you can add ab exercises; hanging leg raises and weighted sit ups are recommended).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Shoulders / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Expert
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Because the reps are going to stay the same throughout the four week program you are going to try and go up in weight each week. Try to go up about 5-10 lbs each week. Don't compromise your form to lift heavy though. Focus on form and build a foundation that you can really see big gains on later down the road.

Do the same weight for all 3 sets. Figure out a good weight and push yourself to get all the reps. Lifting with a spotter will allow you to push yourself and really see strength gains. Always warm up before starting. You can do this by doing a few warm up sets on the exercise you are going to start with, you do not need to do warm up sets for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Chest / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Intermediate
1 sets, 5 reps, 01:30 rest
1 -- --:--:-- 5 -- 01:30
Default
Chest / Intermediate
2 sets, 8 reps, 01:00 rest
2 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If it is too easy to do the dips with only your bodyweight you can add weight. The workout requires that you lift 3 days a week. This means that you are going to alternate between workout "A" and "B" every workout.

The starting strength workout is designed to give you raw strength. This workout is not going to include any assistance/isolation exercises (bicep curls, shoulder raises, etc). The four exercises in each workout are called compound lifts. That means that they require more then just one muscle group to do the exercise. Stick to the plan and trust this workout, don't add anymore to it (you can add ab exercises; hanging leg raises and weighted sit ups are recommended).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Shoulders / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Hamstrings / Expert
3 sets, 5 reps, 01:30 rest
3 -- --:--:-- 5 -- 01:30
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Because the reps are going to stay the same throughout the four week program you are going to try and go up in weight each week. Try to go up about 5-10 lbs each week. Don't compromise your form to lift heavy though. Focus on form and build a foundation that you can really see big gains on later down the road.

Do the same weight for all 3 sets. Figure out a good weight and push yourself to get all the reps. Lifting with a spotter will allow you to push yourself and really see strength gains. Always warm up before starting. You can do this by doing a few warm up sets on the exercise you are going to start with, you do not need to do warm up sets for each exercise.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Neck secondary Traps secondary Biceps secondary Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Chest primary Shoulders primary Hamstrings primary Quads primary Lats primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Roman Chair
  • Barbell
  • Squat Rack
  • Flat Bench
  • Chin-Up Bar

43 people started this plan

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Starting Strength Workout

Workout Goals

  • Gain Strength

Equipment Needed

  • Roman Chair
  • Barbell
  • Squat Rack
  • Flat Bench
  • Chin-Up Bar

43 people started this plan