Starting Strength Phase 1

by Bass M.

81 athletes joined

Program Description

Novice linear progression for new lifters. Add weight to every exercise, every week. HIP DRIVE!

Program Overview

Level
Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 29, 2024 11:20
Last Edited
Feb 20, 2025 12:25

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

5 reps

RPE 9

2

Bench Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 1

1

Squat (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 1

1

Squat (Barbell)

3

5 reps

RPE 9

2

Bench Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 1

1

Squat (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 2

1

Squat (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 2

1

Squat (Barbell)

3

5 reps

RPE 9

2

Bench Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 2

1

Squat (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 2

1

Squat (Barbell)

3

5 reps

RPE 9

2

Bench Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 3

1

Squat (Barbell)

3

5 reps

RPE 9

2

Bench Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 3

1

Squat (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 3

1

Squat (Barbell)

3

5 reps

RPE 9

2

Bench Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 3

1

Squat (Barbell)

3

5 reps

RPE 9

2

Overhead Press (Barbell)

3

5 reps

RPE 9

3

Deadlift (Barbell)

1

5 reps

RPE 9

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

@9

2

Bench Press (Barbell)

3 Sets

5 Reps

@9

3

Deadlift (Barbell)

1 Set

5 Reps

@9

Day 2

1

Squat (Barbell)

3 Sets

5 Reps

@9

2

Overhead Press (Barbell)

3 Sets

5 Reps

@9

3

Deadlift (Barbell)

1 Set

5 Reps

@9

Day 3

1

Squat (Barbell)

3 Sets

5 Reps

@9

2

Bench Press (Barbell)

3 Sets

5 Reps

@9

3

Deadlift (Barbell)

1 Set

5 Reps

@9