Workout Routine

Free

Starting Strength

by anteater

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

A Day

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

Weighted Situp

Set

Intensity

Weight

Reps

Rest time

1

–

–

5 +

amrap

100 sec

2

–

–

5 +

amrap

100 sec

3

–

–

5 +

amrap

100 sec

dip

Set

Intensity

Weight

Reps

Rest time

1

–

–

5 +

amrap

100 sec

2

–

–

5 +

amrap

100 sec

3

–

–

5 +

amrap

100 sec

B Day

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

overhead press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

pendlay row

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

ab wheel

Set

Reps

Rest time

1

5 +

amrap

100 sec

2

5 +

amrap

100 sec

3

5 +

amrap

100 sec

chinup

Set

Intensity

Weight

Reps

Rest time

1

–

–

5 +

amrap

100 sec

2

–

–

5 +

amrap

100 sec

3

–

–

5 +

amrap

100 sec