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Starting Strength

by Maddy S.
11 athletes joined

Program Description

Introduction to barbell training and strength gain.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 31, 2024 02:58
  • Last Edited
    Jan 19, 2025 09:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Overhead Press (Dumbbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
3
Deadlift (Barbell)
1
5 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
@9
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
@9
Day 2
1
Squat (Low Bar)
3 Sets
5 Reps
@9
2
Bench Press (Barbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
@9
Day 3
1
Squat (Low Bar)
3 Sets
5 Reps
@9
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
@9
3
Deadlift (Barbell)
1 Set
5 Reps
@9