Workout Routine

Free

Starting Strength for Beginners (TM ver)

by Lkslongboarder

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This routine also has an updated version that uses 1RM percentage as basis for calculating weight.

Who is it for?

It's based on Bill Starr’s old school 5x5 program. If you’re just starting out, this is a great routine to build muscle, lose fat, and get stronger.

Alternating workouts

You should do workout A and workout B in an alternating fashion. For example:

Week 1

  • Workout A
  • Workout B
  • Workout A

Week 2

  • Workout B
  • Workout A
  • Workout B

More info

For more detailed info https://startingstrength.com/get-started/programs

Is

Starting TM is 90% of 1RM.

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

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
5
240 sec
2
100% TM
135 lbs
5
240 sec
3
100% TM
135 lbs
5
240 sec

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

squat

3×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
5
240 sec
2
100% TM
135 lbs
5
240 sec
3
100% TM
135 lbs
5
240 sec

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

bench press

3×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
5
240 sec

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

deadlift

1×5

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
5
240 sec
2
100% TM
135 lbs
5
240 sec
3
100% TM
135 lbs
5
240 sec

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

squat

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
100% TM
135 lbs
5
240 sec
2
100% TM
135 lbs
5
240 sec
3
100% TM
135 lbs
5
240 sec

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

incline bench press

3×5

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
100 lbs
5
240 sec

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

glute ham raise

1×5