This is a program that relies on lower rep ranges of 3 to 5 reps. If you reach a plateau, reduce weights with up to 20% and start over. If you could not complete the working sets you stay on the same weights.If the last few reps were significantly slower, you increase the weights as little as possible- 5 kg for deadlifts and 2,5 for the squats and bench press.For example, 10 kg for deadlifts and 5 for the bench press If you have managed to complete the given numbers of sets and reps with clean exercise execution and the last few reps were quick, you can increase with more than the given weights.These are the recommended workout progressions during the first 3-4 weeks:įemales, adults, and teenagers who may be skinny, just starting out or simply under-conditioned can go 50% on these given progressions.įor the weeks after the first month, you go up in weight with half of the given weights. The progress depends on gender, age, and the exercise. Progressing with Starting Strength Workout There is no given amount of rest time between the sets, take as long as you need to feel recovered, but I recommend that you don’t go over 1 minute between the warm-up sets and 3 minutes between the working sets. You alternate between these two workouts with a rest day between them. This is a power clean exercise, done from a position in which the barbell is over the knees in a quarter squat. Starting Strength Workout Program 2 ExerciseĢ×5 with no weights on the bar, 1×5 with 50% of 5RM, 1×3 with 70% of 5RM, 1×2 with 90% of 5RMĢ×5 with no weights on the bar, 1×5 with 55% of 5RM, 1×3 with 70% of 5RM, 1×2 with 85% of 5RMīarbell cleans – This is the only exercise where you have 5 sets of 3. Starting Strength Workout Program 1 ExerciseĢ×5 with no weight on the bar, 1×5 using 40% of your 5RM, 1×3 with 60% of 5RM, 1×2 with 80% of 5RMĢ×5 with no weight on the bar, 1×5 with 50% of 5m, 1×3 with 70% of 5RM, 1×2 with 90% of 5RMĢ×5 with 40% of 5rm, 1×3 with 60% of 5RM, 1×2 with 85% of 5RM Repeated maximum (RM)– The weight which you can use to complete a given number of repetitions:ġRM – the Maximum weight you can use for 1 repetition.ĥRM – the Maximum weight you can use for 5 repetitions. In the beginning of your starting strength cycle, it is recommended that you go up in weight every workout, while of course, trying to keep the proper form on each exercise. The weight goes up when you manage to hit the given sets and repetitions with a certain weight. It is recommended that you do these exercises with the maximum amount of weight possible in the 5-rep range. With this program, you have 1 to 5 working sets.

Starting strength 3rd edition pdf