Workout Routine

Free

Starting Strength

by Sandviking

Download free Hardy app

Novice Linear Progression

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

Workouts

Alpha

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

squat

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

overhead press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

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

deadlift

1×5

Bravo

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

squat

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

bench press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

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

deadlift

1×5