Mark Rippetoe's Starting Strength

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Mark Rippetoe's Starting Strength

Mark Rippetoe's Starting Strength

Goal -Strength

level -Beginner

period -Indefinite

duration -12 weeks

uses rpe -No

uses 1RM Percentage -Yes

Description -

Supplemental workout program based on the Starting Strength book by Mark Rippetoe.

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Routine -

Starting Strength Program

Week 1

Session 1

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	0
	1	3	52%	0
	1	2	70%	0
	3	5	87%	0
Bench Press	2	5	45 lb
	1	5	43%	0
	1	3	61%	0
	1	2	78%	0
	3	5	87%	0
Deadlift	2	5	35%	0
	1	3	52%	0
	1	2	74%	0
	1	5	87%	0

Session 2

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	0
	1	3	52%	0
	1	2	70%	0
	3	5	87%	5
Press	2	5	45 lb
	1	5	48%	0
	1	3	61%	0
	1	2	74%	0
	3	5	87%	0
Power Clean	2	5	45 lb
	1	5	48%	0
	1	3	61%	0
	1	2	74%	0
	3	5	87%	0

Session 3

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	0
	1	3	52%	5
	1	2	70%	5
	3	5	87%	10
Bench Press	2	5	45 lb
	1	5	43%	0
	1	3	61%	0
	1	2	78%	0
	3	5	87%	5
Deadlift	2	5	35%	0
	1	3	52%	5
	1	2	74%	5
	1	5	87%	10

Week 2

Session 4

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	5
	1	3	52%	5
	1	2	70%	10
	3	5	87%	15
Press	2	5	45 lb
	1	5	48%	0
	1	3	61%	0
	1	2	74%	0
	3	5	87%	5
Power Clean	2	5	45 lb
	1	5	48%	0
	1	3	61%	0
	1	2	74%	0
	3	5	87%	5

Session 5

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	5
	1	3	52%	10
	1	2	70%	15
	3	5	87%	20
Bench Press	2	5	45 lb
	1	5	43%	5
	1	3	61%	5
	1	2	78%	5
	3	5	87%	10
Deadlift	2	5	35%	5
	1	3	52%	10
	1	2	74%	15
	1	5	87%	20

Session 6

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	10
	1	3	52%	15
	1	2	70%	20
	3	5	87%	25
Press	2	5	45 lb
	1	5	48%	5
	1	3	61%	5
	1	2	74%	5
	3	5	87%	10
Power Clean	2	5	45 lb
	1	5	48%	5
	1	3	61%	5
	1	2	74%	5
	3	5	87%	10

Week 3

Session 7

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	10
	1	3	52%	15
	1	2	70%	20
	3	5	87%	30
Bench Press	2	5	45 lb
	1	5	43%	5
	1	3	61%	10
	1	2	78%	10
	3	5	87%	15
Deadlift	2	5	35%	10
	1	3	52%	15
	1	2	74%	25
	1	5	87%	30

Session 8

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	10
	1	3	52%	20
	1	2	70%	25
	3	5	87%	35
Press	2	5	45 lb
	1	5	48%	5
	1	3	61%	10
	1	2	74%	10
	3	5	87%	15
Power Clean	2	5	45 lb
	1	5	48%	5
	1	3	61%	10
	1	2	74%	10
	3	5	87%	15

Session 9

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	15
	1	3	52%	20
	1	2	70%	30
	3	5	87%	40
Bench Press	2	5	45 lb
	1	5	43%	10
	1	3	61%	10
	1	2	78%	15
	3	5	87%	20
Deadlift	2	5	35%	15
	1	3	52%	20
	1	2	74%	30
	1	5	87%	40

Week 4

Session 10

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	15
	1	3	52%	25
	1	2	70%	35
	3	5	87%	45
Press	2	5	45 lb
	1	5	48%	10
	1	3	61%	10
	1	2	74%	15
	3	5	87%	20
Power Clean	2	5	45 lb
	1	5	48%	10
	1	3	61%	10
	1	2	74%	15
	3	5	87%	20

Session 11

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	20
	1	3	52%	30
	1	2	70%	40
	3	5	87%	50
Bench Press	2	5	45 lb
	1	5	43%	10
	1	3	61%	15
	1	2	78%	20
	3	5	87%	25
Deadlift	2	5	35%	20
	1	3	52%	30
	1	2	74%	40
	1	5	87%	50

Session 12

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	20
	1	3	52%	30
	1	2	70%	40
	3	5	87%	55
Press	2	5	45 lb
	1	5	48%	10
	1	3	61%	15
	1	2	74%	20
	3	5	87%	25
Power Clean	2	5	45 lb
	1	5	48%	10
	1	3	61%	15
	1	2	74%	20
	3	5	87%	25

Week 5

Session 13

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	20
	1	3	52%	35
	1	2	70%	45
	3	5	87%	60
Bench Press	2	5	45 lb
	1	5	43%	15
	1	3	61%	20
	1	2	78%	25
	3	5	87%	30
Deadlift	2	5	35%	20
	1	3	52%	35
	1	2	74%	50
	1	5	87%	60

Session 14

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	25
	1	3	52%	35
	1	2	70%	50
	3	5	87%	65
Press	2	5	45 lb
	1	5	48%	15
	1	3	61%	20
	1	2	74%	25
	3	5	87%	30
Power Clean	2	5	45 lb
	1	5	48%	15
	1	3	61%	20
	1	2	74%	25
	3	5	87%	30

Session 15

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	25
	1	3	52%	40
	1	2	70%	55
	3	5	87%	70
Bench Press	2	5	45 lb
	1	5	43%	15
	1	3	61%	20
	1	2	78%	30
	3	5	87%	35
Deadlift	2	5	35%	25
	1	3	52%	40
	1	2	74%	55
	1	5	87%	70

Week 6

Session 16

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	30
	1	3	52%	45
	1	2	70%	60
	3	5	87%	75
Press	2	5	45 lb
	1	5	48%	15
	1	3	61%	20
	1	2	74%	25
	3	5	87%	35
Power Clean	2	5	45 lb
	1	5	48%	15
	1	3	61%	20
	1	2	74%	25
	3	5	87%	35

Session 17

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	30
	1	3	52%	45
	1	2	70%	60
	3	5	87%	80
Bench Press	2	5	45 lb
	1	5	43%	20
	1	3	61%	25
	1	2	78%	35
	3	5	87%	40
Deadlift	2	5	35%	30
	1	3	52%	45
	1	2	74%	65
	1	5	87%	80

Session 18

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	30
	1	3	52%	50
	1	2	70%	65
	3	5	87%	85
Press	2	5	45 lb
	1	5	48%	20
	1	3	61%	25
	1	2	74%	30
	3	5	87%	40
Power Clean	2	5	45 lb
	1	5	48%	20
	1	3	61%	25
	1	2	74%	30
	3	5	87%	40

Week 7

Session 19

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	35
	1	3	52%	50
	1	2	70%	70
	3	5	87%	90
Bench Press	2	5	45 lb
	1	5	43%	20
	1	3	61%	30
	1	2	78%	40
	3	5	87%	45
Deadlift	2	5	35%	35
	1	3	52%	50
	1	2	74%	75
	1	5	87%	90

Session 20

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	35
	1	3	52%	55
	1	2	70%	75
	3	5	87%	95
Press	2	5	45 lb
	1	5	48%	20
	1	3	61%	30
	1	2	74%	35
	3	5	87%	45
Power Clean	2	5	45 lb
	1	5	48%	20
	1	3	61%	30
	1	2	74%	35
	3	5	87%	45

Session 21

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	40
	1	3	52%	60
	1	2	70%	80
	3	5	87%	100
Bench Press	2	5	45 lb
	1	5	43%	25
	1	3	61%	35
	1	2	78%	45
	3	5	87%	50
Deadlift	2	5	35%	40
	1	3	52%	60
	1	2	74%	85
	1	5	87%	100

Week 8

Session 22

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	40
	1	3	52%	60
	1	2	70%	80
	3	5	87%	105
Press	2	5	45 lb
	1	5	48%	25
	1	3	61%	35
	1	2	74%	40
	3	5	87%	50
Power Clean	2	5	45 lb
	1	5	48%	25
	1	3	61%	35
	1	2	74%	40
	3	5	87%	50

Session 23

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	40
	1	3	52%	65
	1	2	70%	85
	3	5	87%	110
Bench Press	2	5	45 lb
	1	5	43%	25
	1	3	61%	35
	1	2	78%	45
	3	5	87%	55
Deadlift	2	5	35%	40
	1	3	52%	65
	1	2	74%	90
	1	5	87%	110

Session 24

Exercise	Sets	Reps	Load	Increment
Squat	2	5	45 lb
	1	5	35%	45
	1	3	52%	65
	1	2	70%	90
	3	5	87%	115
Press	2	5	45 lb
	1	5	48%	30
	1	3	61%	35
	1	2	74%	45
	3	5	87%	55
Power Clean	2	5	45 lb
	1	5	48%	30
	1	3	61%	35
	1	2	74%	45
	3	5	87%	55

Written By@powerpro

Last Updated6/25/2024