Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup

warmup warmup working set

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5

Session #1 45 40 60 80 100 45 50 70 90 100 40 60 85 100

Session #3 45 40 65 85 110 45 50 70 90 105 40 65 90 110

Session #5 45 45 70 95 120 45 55 75 95 110 45 70 100 120

Session #7 45 50 75 100 130 45 55 80 100 115 50 75 110 130

Session #9 Session #11 Session #13 Session #15 45 45 45 45 55 60 60 65 80 90 95 100 110 120 125 135 140 150 160 170 45 60 80 105 120 55 80 115 140 45 60 85 110 125 60 90 125 150 45 65 90 115 130 60 95 135 160 45 65 90 120 135 65 100 140 170

Bench Press

Deadlift

Workout B Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 5x3

Session #2 45 40 60 80 105 45 55 70 85 100 45 55 70 85 100

Session #4 45 45 65 90 115 45 55 70 85 105 45 55 70 85 105

Session #6 45 50 75 100 125 45 60 75 90 110 45 60 75 90 110

Session #8 Session #10 Session #12 Session #14 Session #16 45 45 45 45 45 50 55 60 65 70 80 85 90 95 105 105 115 120 130 140 135 145 155 165 175 45 60 80 95 115 45 60 80 95 115 45 65 80 100 120 45 65 80 100 120 45 65 85 105 125 45 65 85 105 125 45 70 90 110 130 45 70 90 110 130 45 70 90 110 135 45 70 90 110 135

Press

Power Clean

Onus Wunsler Program

Mark Rippetoe's Starting Str
Onus Wunsler Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weigh your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb I would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave far back you'd like to begin before hitting your former maxes and need only be used if you are beginning w common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight increment that c microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAM Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Press 100 Deadlift 100 Power Clean 100 5 Reps (<12) 5 5 5 5 5

Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2

Session #1 45 40 60 80
100

Session #3 45 40 65 85
110

Press

45 55 70 85
100

45 55 70 85
105

Deadlift

40 60 85
100

Power Clean

45 55 70 85

Page 2

Onus Wunsler Program
working sets 5x3
100

Workout B Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 3-5x10

Session #2 45 40 60 80
105

Session #4 45 45 65 90
115

Bench Press

45 50 70 90
100

45 50 70 90
105

Back Extensions (or Glute Ham Raises) Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 3

Onus Wunsler Program

s Starting Strength

Wunsler Program

designed as a supplement to the Starting Strength Program and is not affiliated with llow. The first column, “Test Weight,” is where you will enter your starting weight (or 5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you increases. If you are unsure, leave this field alone. The “% to Reset,” column is how only be used if you are beginning with a former rep max or are resetting a lift. It is he smallest weight increment that can be added to the barbell (usually 5, or less if Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

rting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum

1RM 113 113 113 113 113

5RM 100 100 100 100 100

Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 15 0.00% 5 0.00%

Session #5 45 45 70 95
120

Session #7 45 50 75 100
130

Session #9 Session #11 Session #13 Session #15 Session #17 45 45 45 45 45 55 60 60 65 70 80 90 95 100 105 110 120 125 135 140
140 150 160 170 180

45 60 75 90
110

45 60 80 95
115

45 65 80 100
120

45 65 85 105
125

45 70 90 110
130

45 70 90 110
135

45 75 95 115
140

45 65 95 115 45 55 70 85

50 75 110 130 45 60 75 90

55 85 120 145 45 60 80 95

60 95 135 160

Page 4

Onus Wunsler Program
105 110 115

Session #6 45 50 75 100
125

Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 45 45 45 45 45 45 50 55 60 65 70 70 80 85 90 95 105 110 105 115 120 130 140 145
135 145 155 165 175 185

45 55 75 95
110

45 55 80 100
115

45 60 80 105
120

45 60 85 110
125

45 65 90 115
130

45 65 90 120
135

45 70 95 125
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 75 100 120
145

45 80 105 125
150

45 85 105 130
155

70 105 145 175 45 65 80 100 45 65 85 105

Page 6

Onus Wunsler Program
120 125

Session #20 Session #22 Session #24 45 45 45 75 80 85 115 120 125 155 160 170
195 205 215

45 70 100 130
145

45 75 105 135
150

45 75 105 135
155

Page 7

Practical Programming Novice Program

Mark Rippetoe's Starting Stre
Practical Programming Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Tes weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercis lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used if resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5

Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #1 45 40 60 80
100

Session #4 45 45 65 90
115

Bench Press

45 50 70 90
100

Press

45 55 70 85 105

Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 8

Practical Programming Novice Program

Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5

Session #2 45 40 60 80
105

Session #5 45 45 70 95
120

Bench Press

45 55 75 95
110

Press

45 55 70 85
100

Deadlift

40 60 85
100

45 65 95 115

Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #3 45 40 65 85
110

Session #6 45 50 75 100
125

Bench Press

45 50 70 90
105

Press

45 60 75 90 110

Pull-Ups

working sets 3 sets to failure 1st Set 2nd Set

Page 9

Practical Programming Novice Program
3rd Set

Page 10

Practical Programming Novice Program

's Starting Strength

amming Novice Program

as designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to rmer maxes and need only be used if you are beginning with a former rep max or are est Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~

rting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum

1RM 113 113 113 113

5RM 100 100 100 100

Lb Increase % to Reset 5 0.00% 5 0.00% 15 0.00% 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 55 80 100
115

45 65 90 115
130

45 70 100 130
145

45 80 110 140
160

45 65 80 100 120

45 70 90 110 135

45 80 105 125 150

Page 11

Practical Programming 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 60 85 110
125

45 70 95 125
140

45 75 105 135
155

45 60 80 95 115 50 75 110 130 55 85 120 145

45 70 90 110 130 60 95 135 160 70 105 145 175

45 75 100 120 145 75 110 160 190 80 120 170 205

45 85 110 135 160 85 130 185 220

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 60 80 105
120

45 65 90 120
135

45 75 105 135
150

45 80 115 145
165

45 65 85 105 125

45 75 95 115 140

45 85 105 130 155

Page 12

Practical Programming Novice Program

Page 13

Practical Programming 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 90 115 140 165

45 95 125 150 180

Page 14

Practical Programming Novice Program

Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215
240 255 270

45 85 115 150
170

45 90 125 165
185

45 95 120 145 175 90 140 195 235 100 150 210 250 105 155 225 265

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 90 115 140 170

45 100 125 155 185

Page 15

Practical Programming Novice Program

Page 16

Wichita Falls Novice Program

Mark Rippetoe's Starting Stre
Wichita Falls Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Tes weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercis lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used if resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5

Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #1 45 40 60 80
100

Session #4 45 45 65 90
115

Bench Press

45 50 70 90
100

Press

45 55 70 85 105

Chin-Ups

working sets 3 sets to failure 1st Set 2nd Set

Page 17

Wichita Falls Novice Program
3rd Set

Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5

Session #2 45 40 60 80
105

Session #5 45 45 70 95
120

Bench Press

45 55 75 95
110

Press

45 55 70 85
100

Deadlift

40 60 85
100

Power Clean

45 55 70 85
100

Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5

Session #3 45 40 65 85
110

Session #6 45 50 75 100
125

Bench Press

45 50 70 90
105

Press

45 60

Page 18

Wichita Falls Novice Program
warmup warmup working sets Pull-Ups 1x3 1x2 3x5 75 90 110

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 19

Wichita Falls Novice Program

's Starting Strength

alls Novice Program

as designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to rmer maxes and need only be used if you are beginning with a former rep max or are est Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~

rting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum

1RM 113 113 113 113 113

5RM 100 100 100 100 100

Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 15 0.00% 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 55 80 100
115

45 65 90 115
130

45 70 100 130
145

45 80 110 140
160

45 65 80 100 120

45 70 90 110 135

45 80 105 125 150

Page 20

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 60 85 110
125

45 70 95 125
140

45 75 105 135
155

45 60 80 95 115 45 65 95 115 45 55 70 85 105

45 70 90 110 130 50 75 110 130 45 60 75 90 110

45 75 100 120 145 55 85 120 145 45 60 80 95 115

45 85 110 135 160 60 95 135 160

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 60 80 105
120

45 65 90 120
135

45 75 105 135
150

45 80 115 145
165

45 65

45 75

45 85

Page 21

Wichita Falls Novice Program
85 105 125 95 115 140 105 130 155

Page 22

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 90 115 140 165

45 95 125 150 180

Page 23

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 85 115 150
170

45 90 125 165
185

45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125

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 90

45 100

Page 24

Wichita Falls Novice Program
115 140 170 125 155 185

Page 25

Advanced Novice Program

Mark Rippetoe's Starting Stre
Advanced Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Tes weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercis lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used if resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Current Max Squat 100 Front Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5 5

Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5

Session #1 45 40 60 80
100

Session #4 45 40 65 85
110

Bench Press

45 50 70 90
100

Press

45 55 70 85 105
Weighted

Chin-Ups

working sets 3 sets to failure 1st Set

Unweighted

Page 26

Advanced Novice Program
2nd Set 3rd Set

Wednesday Front Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5

Session #2 45 40 60 80
100

Session #5 45 40 60 80
105

Bench Press

45 55 75 95
110

Press

45 55 70 85
100

Deadlift

40 60 85
100

Power Clean

45 55 70 85
100

Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup

Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5

Session #3 45 40 60 80
105

Session #6 45 45 65 90
115

Bench Press

45 50 70 90
105

Press

45

Page 27

Advanced Novice Program
warmup warmup warmup working sets Pull-Ups 1x5 1x3 1x2 3x5 Unweighted 60 75 90 110
Weighted

working sets 3 sets to failure 1st Set 2nd Set 3rd Set

Page 28

Advanced Novice Program

's Starting Strength

ed Novice Program

as designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to rmer maxes and need only be used if you are beginning with a former rep max or are est Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~

rting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum

1RM 113 113 113 113 113 113

5RM 100 100 100 100 100 100

Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 5 0.00% 15 0.00% 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 55 80 100
115

45 65 90 115
130

45 70 100 130
145

45 80 110 140
160

45 65 80 100 120
Weighted

45 70 90 110 135
Weighted

45 80 105 125 150
Weighted

Unweighted

Unweighted

Unweighted

Weighted

Page 29

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 60 85 110
125

45 70 95 125
140

45 75 105 135
155

45 60 80 95 115 45 65 95 115 45 55 70 85 105

45 70 90 110 130 50 75 110 130 45 60 75 90 110

45 75 100 120 145 55 85 120 145 45 60 80 95 115

45 85 110 135 160 60 95 135 160

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 60 80 105
120

45 65 90 120
135

45 75 105 135
150

45 80 115 145
165

45

45

45

Page 30

Advanced Novice Program
65 85 105 125 Unweighted
Weighted

75 95 115 140 Unweighted
Weighted

85 105 130 155 Unweighted
Weighted

Unweighted

Page 31

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 90 115 140 165 Unweighted
Weighted

45 95 125 150 180 Unweighted

Page 32

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 85 115 150
170

45 90 125 165
185

45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125

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

Page 33

Advanced Novice Program
90 115 140 170
Weighted

100 125 155 185 Unweighted
Weighted

Page 34

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