Workout A Sets x Reps Session #1 Session #3 Session #5 Session #7 Session #9 Session #11 Session #13 Session #15

Squat warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 35 40 45 50 50 55 60 65
warmup 1x3 55 60 65 75 80 85 90 95
warmup 1x2 75 80 90 100 105 115 120 130
working sets 3x5 95 105 115 125 135 145 155 165
Bench Press warmup 2x5 45 45 45 45 45 45 45 45
warmup 1x5 30 35 35 40 40 45 45 50
warmup 1x3 45 45 50 55 55 60 65 70
warmup 1x2 55 60 65 70 75 80 85 90
working sets 3x5 65 70 75 80 85 90 95 100
Deadlift warmup 2x5 45 50 50 55 60 65 70 70
warmup 1x3 65 75 80 85 90 95 105 110
warmup 1x2 95 105 110 120 130 140 145 155
working set 1x5 115 125 135 145 155 165 175 185
Workout B Sets x Reps Session #2 Session #4 Session #6 Session #8 Session #10 Session #12 Session #14 Session #16
Squat warmup 2x5 45 45 45 45 45 45 45 45
warmup 1x5 40 40 45 50 55 60 60 65
warmup 1x3 60 65 70 75 80 90 95 100
warmup 1x2 80 85 95 100 110 120 125 135
working sets 3x5 100 110 120 130 140 150 160 170
Press warmup 2x5 45 45 45 45 45 45 45 45
warmup 1x5 20 25 30 30 35 35 40 40
warmup 1x3 30 35 35 40 45 45 50 55
warmup 1x2 35 40 45 50 55 55 60 65
working sets 3x5 45 50 55 60 65 70 75 80
Power Clean warmup 2x5 45 45 45 45 45 45 45 45
warmup 1x5 0 0 5 5 10 10 15 15
warmup 1x3 0 0 5 10 10 15 20 20
warmup 1x2 0 0 5 10 15 20 25 25
working sets 5x3 0 5 10 15 20 25 30 35
Onus Wunsler Program
Smallest Weight Increment: 5
Test Weight Reps (<12)
Squat 100 5
Bench Press 100 5
Press 100 5
Deadlift 100 5
Power Clean 100 5
Workout A Sets x Reps Session #1 Session #3
Squat warmup 2x5 45 45
warmup 1x5 40 40
warmup 1x3 60 65
warmup 1x2 80 85
working sets 3x5 100 110
Press warmup 2x5 45 45
warmup 1x5 55 55
warmup 1x3 70 70
warmup 1x2 85 85
working sets 3x5 100 105

Deadlift warmup 2x5 40
warmup 1x3 60
warmup 1x2 85
working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 5x3 100
Mark Rippetoe's Starting Strength
Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or
your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you
would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how
far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is
common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 2
Onus Wunsler Program
Workout B Sets x Reps Session #2 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 65
warmup 1x2 80 90
working sets 3x5 105 115
Bench Press warmup 2x5 45 45
warmup 1x5 50 50
warmup 1x3 70 70
warmup 1x2 90 90
working sets 3x5 100 105
Back Extensions working sets 3-5x10
(or Glute Ham Raises)
Chin-Ups working sets 3 sets to failure
1
st
Set
2
nd
Set
3
rd
Set
Page 3
Onus Wunsler Program
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 5 0.00%
Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17
45 45 45 45 45 45 45
45 50 55 60 60 65 70
70 75 80 90 95 100 105
95 100 110 120 125 135 140
120 130 140 150 160 170 180
45 45 45 45 45 45 45
60 60 65 65 70 70 75
75 80 80 85 90 90 95
90 95 100 105 110 110 115
110 115 120 125 130 135 140
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
Mark Rippetoe's Starting Strength
Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or
your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you
would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how
far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is
common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 4
Onus Wunsler Program
Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18
45 45 45 45 45 45 45
50 50 55 60 65 70 70
75 80 85 90 95 105 110
100 105 115 120 130 140 145
125 135 145 155 165 175 185
45 45 45 45 45 45 45
55 55 60 60 65 65 70
75 80 80 85 90 90 95
95 100 105 110 115 120 125
110 115 120 125 130 135 140
Page 5
Onus Wunsler Program
Session #19 Session #21 Session #23
45 45 45
75 80 80
110 120 125
150 160 165
190 200 210
45 45 45
75 80 85
100 105 105
120 125 130
145 150 155
70
105
145
175
45 45
65 65
80 85
100 105
120 125
Page 6
Onus Wunsler Program
Session #20 Session #22 Session #24
45 45 45
75 80 85
115 120 125
155 160 170
195 205 215
45 45 45
70 75 75
100 105 105
130 135 135
145 150 155
Page 7
Practical Programming Novice Pr
Smallest Weight Increment: 5
Test Weight Reps (<12)
Squat 100 5
Bench Press 100 5
Deadlift 100 5
Press 100 5
Monday Sets x Reps Session #1 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 65
warmup 1x2 80 90
working sets 3x5 100 115
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 100
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 105
Chin-Ups working sets 3 sets to failure
1
st
Set
2
nd
Set
3
rd
Set
Mark Rippetoe's Starting Strength
Practical Programming Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight
(or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that
you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column
is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift.
It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 8
Practical Programming Novice Pr
Wednesday Sets x Reps Session #2 Session #5
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 70
warmup 1x2 80 95
working sets 3x5 105 120
Bench Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 75
warmup 1x2 95
working sets 3x5 110
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Deadlift warmup 2x5 40 45
warmup 1x3 60 65
warmup 1x2 85 95
working set 1x5 100 115

Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 50
warmup 1x3 65 75
warmup 1x2 85 100
working sets 3x5 110 125
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 105
Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 90
working sets 3x5 110
Pull-Ups working sets 3 sets to failure
1
st
Set
2
nd
Set
3
rd
Set
Page 9
Practical Programming Novice Pr
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45
50 55 60 70 75 80 85
75 85 95 105 110 120 130
100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
Mark Rippetoe's Starting Strength
Practical Programming Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight
(or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that
you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column
is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift.
It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 10
Practical Programming Novice Pr
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45 45 45 45 45 45 45
50 60 65 70 75 80 90
80 90 95 105 115 125 135
105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
50 55 60 70 75 80 85
75 85 95 105 110 120 130
110 120 135 145 160 170 185
130 145 160 175 190 205 220
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45
55 60 65 70 80 85 90
80 90 100 110 120 125 135
110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
Page 11
Practical Programming Novice Pr
Session #28 Session #31 Session #34
45 45 45
90 100 105
140 150 155
185 200 210
235 250 265
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
Page 12
Practical Programming Novice Pr
Session #29 Session #32 Session #35
45 45 45
95 100 105
140 150 160
190 200 215
240 255 270
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
90 100 105
140 150 155
195 210 225
235 250 265
Session #30 Session #33 Session #36
45 45 45
95 100 110
145 155 165
195 205 220
245 260 275
45
90
125
160
180
45 45
90 100
115 125
140 155
170 185
Page 13
Wichita Falls Novice Program
Smallest Weight Increment: 5
Test Weight Reps (<12)
Squat 100 5
Bench Press 100 5
Power Clean 100 5
Deadlift 100 5
Press 100 5
Monday Sets x Reps Session #1 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 65
warmup 1x2 80 90
working sets 3x5 100 115
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 100
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 105
Chin-Ups working sets 3 sets to failure
1
st
Set
2
nd
Set
3
rd
Set
Mark Rippetoe's Starting Strength
Wichita Falls Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight
(or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that
you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column
is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift.
It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 14
Wichita Falls Novice Program
Wednesday Sets x Reps Session #2 Session #5
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 70
warmup 1x2 80 95
working sets 3x5 105 120
Bench Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 75
warmup 1x2 95
working sets 3x5 110
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Deadlift warmup 2x5 40
warmup 1x3 60
warmup 1x2 85
working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 50
warmup 1x3 65 75
warmup 1x2 85 100
working sets 3x5 110 125
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 105
Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 90
working sets 3x5 110
Page 15
Wichita Falls Novice Program
Pull-Ups working sets 3 sets to failure
1
st
Set
2
nd
Set
3
rd
Set
Page 16
Wichita Falls Novice Program
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45
50 55 60 70 75 80 85
75 85 95 105 110 120 130
100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
Mark Rippetoe's Starting Strength
Wichita Falls Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight
(or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that
you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column
is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift.
It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 17
Wichita Falls Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45 45 45 45 45 45 45
50 60 65 70 75 80 90
80 90 95 105 115 125 135
105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45
55 60 65 70 80 85 90
80 90 100 110 120 125 135
110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
Page 18
Wichita Falls Novice Program
Page 19
Wichita Falls Novice Program
Session #28 Session #31 Session #34
45 45 45
90 100 105
140 150 155
185 200 210
235 250 265
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
Page 20
Wichita Falls Novice Program
Session #29 Session #32 Session #35
45 45 45
95 100 105
140 150 160
190 200 215
240 255 270
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
70
105
145
175
45 45
65 65
80 85
100 105
120 125
Session #30 Session #33 Session #36
45 45 45
95 100 110
145 155 165
195 205 220
245 260 275
45
90
125
160
180
45 45
90 100
115 125
140 155
170 185
Page 21
Wichita Falls Novice Program
Page 22
Advanced Novice Program
Smallest Weight Increment: 5
Current Max Reps (<12)
Squat 100 5
Front Squat 100 5
Bench Press 100 5
Power Clean 100 5
Deadlift 100 5
Press 100 5
Monday Sets x Reps Session #1 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 40
warmup 1x3 60 65
warmup 1x2 80 85
working sets 3x5 100 110
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 100
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 105
Chin-Ups working sets 3 sets to failure Weighted Unweighted
1
st
Set
2
nd
Set
3
rd
Set
Mark Rippetoe's Starting Strength
Advanced Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight
(or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that
you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column
is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift.
It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 23
Advanced Novice Program
Wednesday Sets x Reps Session #2 Session #5
Front Squat warmup 2x5 45 45
warmup 1x5 40 40
warmup 1x3 60 60
warmup 1x2 80 80
working sets 3x5 100 105
Bench Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 75
warmup 1x2 95
working sets 3x5 110
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Deadlift warmup 2x5 40
warmup 1x3 60
warmup 1x2 85
working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 65
warmup 1x2 80 90
working sets 3x5 105 115
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 105
Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 90
working sets 3x5 110
Page 24
Advanced Novice Program
Pull-Ups working sets 3 sets to failure Unweighted Weighted
1
st
Set
2
nd
Set
3
rd
Set
Page 25
Advanced Novice Program
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45
45 50 55 60 60 65 70
70 75 80 90 95 100 105
95 100 110 120 125 135 140
120 130 140 150 160 170 180
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
Weighted Unweighted Weighted Unweighted Weighted Unweighted Weighted
Mark Rippetoe's Starting Strength
Advanced Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight
(or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that
you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column
is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift.
It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if
microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Starting Strength Official Website
Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Page 26
Advanced Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45 45 45 45 45 45 45
40 45 45 50 50 50 55
65 65 70 75 75 80 80
85 90 95 100 100 105 110
110 115 120 125 130 135 140
45 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45
50 50 55 60 65 70 70
75 80 85 90 95 105 110
100 105 115 120 130 140 145
125 135 145 155 165 175 185
45 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
Page 27
Advanced Novice Program
Unweighted Weighted Unweighted Weighted Unweighted Weighted Unweighted
Page 28
Advanced Novice Program
Session #28 Session #31 Session #34
45 45 45
75 80 80
110 120 125
150 160 165
190 200 210
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
Unweighted Weighted Unweighted
Page 29
Advanced Novice Program
Session #29 Session #32 Session #35
45 45 45
55 60 60
85 90 90
115 120 120
145 150 155
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
70
105
145
175
45 45
65 65
80 85
100 105
120 125
Session #30 Session #33 Session #36
45 45 45
75 80 85
115 120 125
155 160 170
195 205 215
45
90
125
160
180
45 45
90 100
115 125
140 155
170 185
Page 30
Advanced Novice Program
Weighted Unweighted Weighted
Page 31