Workout Routine

Free

🏋️‍♂️ SS, NLP: Phase 1

by abdre

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Starting Strength, Novice Linear Progression, Phase 1

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

🅰️ Alpha

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
60 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
80% TM
120 lbs
2
100 sec
6
100% TM
150 lbs
5
100 sec
7
100% TM
150 lbs
5
100 sec
8
100% TM
150 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
60 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
80% TM
120 lbs
2
100 sec
6
100% TM
150 lbs
5
100 sec
7
100% TM
150 lbs
5
100 sec
8
100% TM
150 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% TM
60 lbs
5
100 sec
3
60% TM
90 lbs
3
100 sec
4
80% TM
120 lbs
2
100 sec
5
100% TM
150 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

5 sets

🅱️ Bravo

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
60 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
80% TM
120 lbs
2
100 sec
6
100% TM
150 lbs
5
100 sec
7
100% TM
150 lbs
5
100 sec
8
100% TM
150 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
60 lbs
5
100 sec
4
60% TM
90 lbs
3
100 sec
5
80% TM
120 lbs
2
100 sec
6
100% TM
150 lbs
5
100 sec
7
100% TM
150 lbs
5
100 sec
8
100% TM
150 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% TM
60 lbs
5
100 sec
3
60% TM
90 lbs
3
100 sec
4
80% TM
120 lbs
2
100 sec
5
100% TM
150 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

5 sets