Workout A

Squat

Bench Press

Deadlift

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
50
80
105

Session #3
45
60
90
120

Session #5
45
70
105
140

Session #7
45
75
115
155

135

155

175

195

215

235

255

275

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
95
130
170

45
95
135
175

45
100
140
180

45
100
140
180

45
105
145
185

45
105
150
190

45
110
150
195

45
110
155
200

190

195

200

205

210

215

220

225

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

95
145
205
245

100
155
220
260

110
165
230
275

115
170
245
290

120
180
255
305

125
190
270
320

130
200
280
335

140
210
295
350

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #2
45
55
85
115

Session #4
45
65
95
130

Session #6
45
70
110
145

145

165

185

205

225

245

265

285

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
65
80

45
55
70
85
100

45
55
70
85
105

45
60
75
90
110

45
60
80
95
115

45
65
80
100
120

45
65
85
105
125

45
70
90
110
130

Workout B
Squat

Press

95

Session #9 Session #11 Session #13 Session #15

45
45
45
45
85
90
100
110
125
140
150
165
170
185
200
220

Session #8 Session #10 Session #12 Session #14 Session #16

45
45
45
45
45
80
90
95
105
110
120
135
145
155
170
160
180
195
210
225

Onus Wunsler Program

Mark Rippetoe's Starting Str

Onus Wunsler Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weigh
your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb I
would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave
far back you'd like to begin before hitting your former maxes and need only be used if you are beginning w
common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that c
microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAM
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Smallest Weight Increment:
Test Weight
Squat
100
Bench Press
100
Press
100
Deadlift
100
Power Clean
100

Workout A

5
Reps (<12)
5
5
5
5
5

Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
40
60
80
100

Session #3
45
40
65
85
110

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
55
70
85
100

45
55
70
85
105

Deadlift

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

40
60
85
100

Power Clean

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

Page 2

45
55
70
85
100

Onus Wunsler Program

Workout B
Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #2
45
40
60
80
105

Session #4
45
45
65
90
115

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90
100

45
50
70
90
105

Back Extensions
(or Glute Ham Raises)

working sets

3-5x10

Chin-Ups

working sets 3 sets to failure

1st Set
2nd Set
3rd Set

Page 3

Onus Wunsler Program

s Starting Strength

Wunsler Program

designed as a supplement to the Starting Strength Program and is not affiliated with
llow. The first column, Test Weight, is where you will enter your starting weight (or
5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you
increases. If you are unsure, leave this field alone. The % to Reset, column is how
only be used if you are beginning with a former rep max or are resetting a lift. It is
he smallest weight increment that can be added to the barbell (usually 5, or less if
Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

rting Strength Official Website

Starting Strength Wiki
e/Starting Strength Question Forum

1RM
113
113
113
113
113

5RM
100
100
100
100
100

Session #5
45
45
70
95
120

Session #7
45
50
75
100
130

45
60
75
90
110

45
60
80
95
115

45
65
95
115

Lb Increase
5
5
5
15
5

% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%

Session #9 Session #11 Session #13 Session #15 Session #17

45
45
45
45
45
55
60
60
65
70
80
90
95
100
105
110
120
125
135
140
140
150
160
170
180
45
65
80
100
120

45
65
85
105
125

50
75
110
130
45
55
70
85
105

45
70
90
110
130

45
70
90
110
135

55
85
120
145
45
60
75
90
110

Page 4

45
75
95
115
140
60
95
135
160

45
60
80
95
115

Onus Wunsler Program

Session #6
45
50
75
100
125
45
55
75
95
110

Session #8 Session #10 Session #12 Session #14 Session #16 Session #18
45
45
45
45
45
45
50
55
60
65
70
70
80
85
90
95
105
110
105
115
120
130
140
145
135
145
155
165
175
185
45
55
80
100
115

45
60
80
105
120

45
60
85
110
125

Page 5

45
65
90
115
130

45
65
90
120
135

45
70
95
125
140

Onus Wunsler Program

Session #19 Session #21 Session #23

45
45
45
75
80
80
110
120
125
150
160
165
190
200
210
45
75
100
120
145

45
80
105
125
150

45
85
105
130
155

70
105
145
175
45
65
80
100
120

45
65
85
105
125

Page 6

Onus Wunsler Program

Session #20 Session #22 Session #24
45
45
45
75
80
85
115
120
125
155
160
170
195
205
215
45
70
100
130
145

45
75
105
135
150

45
75
105
135
155

Page 7

Practical Programming Novice Pr

Mark Rippetoe's Starting Str

Practical Programming Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight
your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb In
would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav
how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning w
common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that ca
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Smallest Weight Increment:
Test Weight
Squat
100
Bench Press
100
Deadlift
100
Press
100

Monday
Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
40
60
80
100

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90
100

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Chin-Ups

working sets 3 sets to failure

1st Set
2nd Set
3rd Set

Page 8

5
Reps (<12)
5
5
5
5

Session #4
45
45
65
90
115

45
55
70
85
105

Practical Programming Novice Pr

Wednesday
Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
55
70
85
100

Deadlift

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

40
60
85
100

45
65
95
115

Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #3
45
40
65
85
110

Session #6
45
50
75
100
125

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90
105

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Pull-Ups

working sets 3 sets to failure

1st Set
2nd Set
3rd Set

Friday

Page 9

Session #2
45
40
60
80
105

Session #5
45
45
70
95
120
45
55
75
95
110

45
60
75
90
110

Practical Programming Novice Pr

's Starting Strength

amming Novice Program

s designed as a supplement to the Starting Strength Program and is not affiliated with
ellow. The first column, Test Weight, is where you will enter your starting weight (or
5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you
ded increases. If you are unsure, leave this field alone. The % to Reset, column is
eed only be used if you are beginning with a former rep max or are resetting a lift. It is
the smallest weight increment that can be added to the barbell (usually 5, or less if
ed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

rting Strength Official Website

Starting Strength Wiki
e/Starting Strength Question Forum

1RM
113
113
113
113

Session #7
45
50
75
100
130

5RM
100
100
100
100

Lb Increase
5
5
15
5

% to Reset
0.00%
0.00%
0.00%
0.00%

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
55
60
70
75
80
85
85
95
105
110
120
130
115
125
140
150
160
175
145
160
175
190
205
220

45
55
80
100
115

45
65
90
115
130
45
65
80
100
120

45
70
100
130
145
45
70
90
110
135

Page 10

45
80
110
140
160
45
80
105
125
150

Practical Programming Novice Pr

Session #8
45
50
80
105
135

Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45
45
45
45
45
45
60
65
70
75
80
90
90
95
105
115
125
135
120
130
140
155
165
180
150
165
180
195
210
225
45
60
85
110
125

45
60
80
95
115
50
75
110
130

Session #9
45
55
80
110
140

45
70
95
125
140
45
70
90
110
130

55
85
120
145

60
95
135
160

45
75
105
135
155
45
75
100
120
145

70
105
145
175

75
110
160
190

45
85
110
135
160
80
120
170
205

85
130
185
220

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45
45
45
45
45
45
60
65
70
80
85
90
90
100
110
120
125
135
120
135
145
160
170
180
155
170
185
200
215
230

45
60
80
105
120

45
65
90
120
135
45
65
85
105
125

45
75
105
135
150
45
75
95
115
140

Page 11

45
80
115
145
165
45
85
105
130
155

Practical Programming Novice Pr

Session #28 Session #31 Session #34

45
45
45
90
100
105
140
150
155
185
200
210
235
250
265
45
85
120
155
175
45
90
115
140
165

45
95
125
150
180

Page 12

Practical Programming Novice Pr

Session #29 Session #32 Session #35
45
45
45
95
100
105
140
150
160
190
200
215
240
255
270
45
85
115
150
170

45
90
125
165
185
45
95
120
145
175

90
140
195
235

100
150
210
250

105
155
225
265

Session #30 Session #33 Session #36

45
45
45
95
100
110
145
155
165
195
205
220
245
260
275
45
90
125
160
180
45
90
115
140
170

45
100
125
155
185

Page 13

Wichita Falls Novice Program

Mark Rippetoe's Starting Str

Wichita Falls Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight
your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb In
would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav
how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning w
common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that ca
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Smallest Weight Increment:
Test Weight
Squat
330
Bench Press
250
Power Clean
205
Deadlift
370
Press
165

Monday
Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
125
185
250
315

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
120
165
215
240

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Chin-Ups

working sets 3 sets to failure

1st Set
2nd Set
3rd Set

Page 14

5
Reps (<12)
5
5
1
1
1

Session #4
45
130
195
260
330

45
75
100
120
145

Wichita Falls Novice Program

Wednesday
Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
75
95
115
140

Deadlift

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

125
185
265
315

Power Clean

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #3
45
130
195
260
325

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
120
170
220
245

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Friday

Page 15

Session #2
45
125
190
255
320

Session #5
45
130
200
265
335
45
125
175
225
250

45
90
115
140
170

Session #6
45
135
200
270
340

45
80
105
125
150

Wichita Falls Novice Program

Pull-Ups

working sets 3 sets to failure

1st Set
2nd Set
3rd Set

Page 16

Wichita Falls Novice Program

's Starting Strength

alls Novice Program

s designed as a supplement to the Starting Strength Program and is not affiliated with
ellow. The first column, Test Weight, is where you will enter your starting weight (or
5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you
ded increases. If you are unsure, leave this field alone. The % to Reset, column is
eed only be used if you are beginning with a former rep max or are resetting a lift. It is
the smallest weight increment that can be added to the barbell (usually 5, or less if
ed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

rting Strength Official Website

Starting Strength Wiki
e/Starting Strength Question Forum

1RM
371
281
205
370
165

Session #7
45
135
205
275
345

5RM
330
250
180
330
145

Lb Increase
5
5
5
15
5

% to Reset
5.00%
5.00%
5.00%
5.00%
5.00%

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
140
150
155
160
165
170
215
225
230
240
250
260
285
300
310
320
335
345
360
375
390
405
420
435

45
125
175
225
255

45
135
185
240
270
45
85
110
135
160

45
140
195
255
285
45
95
120
145
175

Page 17

45
150
210
270
300
45
100
130
160
190

Wichita Falls Novice Program

Session #8
45
140
210
280
350

Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45
45
45
45
45
45
145
150
155
160
170
175
215
225
235
245
255
260
290
300
315
325
340
350
365
380
395
410
425
440
45
130
185
235
265

45
140
195
250
280

45
145
205
265
295

45
85
105
130
155

45
90
115
140
170

45
100
125
155
185

45
110
140
170
200

130
195
280
330

135
205
290
345

140
215
305
360

150
225
315
375

45
95
120
145
175

Session #9
45
140
210
280
355

45
95
125
150
180

45
100
125
155
185

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45
45
45
45
45
45
145
150
160
165
170
175
220
230
240
245
255
265
295
305
320
330
340
355
370
385
400
415
430
445

45
130
180
230
260

45
135
190
245
275
45
90
115
140
165

45
145
200
260
290
45
95
125
150
180

Page 18

45
150
210
270
305
45
105
135
165
195

Wichita Falls Novice Program

Page 19

Wichita Falls Novice Program

Session #28 Session #31 Session #34

45
45
45
180
185
190
270
275
285
360
370
380
450
465
480
45
155
220
280
315
45
110
140
170
205

45
120
150
185
220

Page 20

Wichita Falls Novice Program

Session #29 Session #32 Session #35
45
45
45
180
185
190
270
280
290
360
375
385
455
470
485
45
155
215
275
310

45
160
225
290
325
45
115
150
180
215
155
230
330
390

45
100
130
160
190

45
105
135
165
195

Session #30 Session #33 Session #36

45
45
45
180
190
195
275
285
290
365
380
390
460
475
490
45
160
220
285
320
45
115
145
175
210

45
120
155
190
225

Page 21

Wichita Falls Novice Program

Page 22

Advanced Novice Program

Monday
warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

25-Oct
45
125
185
250

1-Nov
45
130
195
260

8-Jan
45
130
200
265

15-Nov
45
135
205
275

22-Nov
45
140
210
280

29-Nov
45
145
215
290

6-Dec
45
150
225
300

13-Dec
45
150
230
305

20-Dec
45
155
235
315

27-Dec
45
160
240
320

3-Jan
45
165
245
330

10-Jan
45
170
255
340

315

325

335

345

355

365

375

385

395

405

415

425

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
85
120
155

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Chin-Ups

working sets 3 sets to failure

1st Set
2nd Set
3rd Set

Front Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Deadlift

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

Power Clean

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Squat

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

29-Oct
45
125
190
255

5-Nov
45
130
195
260

12-Nov
45
135
200
270

19-Nov
45
140
210
280

26-Nov
45
140
215
285

3-Dec
45
145
220
295

10-Dec
45
150
225
300

17-Dec
45
155
230
310

24-Dec
45
160
240
320

31-Dec
45
160
245
325

7-Jan
45
165
250
335

14-Jan
45
170
255
340

320

330

340

350

360

370

380

390

400

410

420

430

Bench Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
90
125
160

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

Pull-Ups

working sets 3 sets to failure

1st Set
2nd Set
3rd Set

Squat

Wednesday

Friday

45
95
130
170

175

45
100
140
180

190

45
60
75
90
110

45
110
150
195

205

45
65
85
105
125

45
115
160
210

220

45
75
95
115
140

45
125
175
225

235

45
85
105
130
155

250

45
90
115
140
170

45
100
125
155
185

Weighted

Unweighted

Weighted

Unweighted

Weighted

Unweighted

Weighted

Unweighted

Weighted

Unweighted

Weighted

Unweighted

27-Oct
45
70
105
140

3-Nov
45
70
105
140

10-Nov
45
70
110
145

17-Nov
45
75
110
150

24-Nov
45
75
115
155

1-Dec
45
80
120
160

8-Dec
45
80
120
160

15-Dec
45
80
125
165

22-Dec
45
85
125
170

29-Dec
45
85
130
175

5-Jan
45
90
135
180

12-Jan
45
90
135
180

175

180

185

190

195

200

205

210

215

220

225

230

45
90
125
165

45
100
140
180

185

45
55
70
85
105

135
200
285
340

200

230

45
130
180
230

245

260

45
80
105
125
150

45
90
115
140
165

45
95
125
150
180

140
210
295
350

140
215
305
360

145
220
310
370

150
225
320
380

155
230
330
390

45
85
105
130
155

45
95
135
175

45
85
110
135
160

45
105
145
185

195

45
60
80
95
115
Weighted

215

45
120
170
220

45
70
90
110
135

150

Unweighted

45
115
160
205

45
65
80
100
120

45
80
105
125

180

45
105
150
190

Unweighted

45
110
155
200

210

45
70
90
110
130
Weighted

45
90
115
140
165

Unweighted

45
120
165
215

225

45
75
100
120
145
Weighted

45
90
115
140
170

Unweighted

Page 23

45
125
175
225

240

45
85
110
135
160
Weighted

45
95
120
145
175

255

45
95
120
145
175
Unweighted

Weighted

45
100
130
160
190
Unweighted

Weighted