Workout Routine

Free

Starting Strength Mods

by Acrombleholme

Download free Hardy app

SS with accessories

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

Workouts

Workout 1

bench press

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

3×5

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

3×5

barbell row

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

barbell row

3×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

chinup

1×20

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated cable row

3×8

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

seated curl

3×8

Workout 2

front squat

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

front squat

3×5

overhead press

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

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 10 lbs.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

1×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

dip

1×20

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

tricep pushdown

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lateral raise

3×8