Sheet1

http://www.workout-calculator.com
Starting Strength by Mark Rippetoe
***Adjustable fields
Week:
1

Workout A

Workout B

Exercise

Exercise

Squat

Work Sets

Bench

Weight

Reps

Squat

20
40
60
85

2
1
1
1

5
5
3
2

107.5

Weight

Work Sets

Deadlift

Sets

Sets

5
5
3
2

80

Sets

20
40
65
85
Work Sets

Press

2
1
1
1

Weight

Work Sets

Reps

20
40
55
70

Reps

2
1
1

5
3
2

140

Work Sets

50

Weight

20
35
45
55
Work Sets

Workout B

Workout A

Exercise

Exercise
Weight

Work Sets

Press

Weight

70

Week:

Squat

110

20
25
35
40

Pwr Clean

20
80
115

Weight

Sets

Reps

Squat

20
45
65
90

2
1
1
1

5
5
3
2

115

Weight

Sets

20
25

Reps

2
1

20
45
70
90
Work Sets

Bench

5
5
Page 1

Weight

117.5

Weight

20
40

Sheet1

Work Sets

Pwr Clean

35
40

1
1

3
2

52.5

Weight

Work Sets

Sets

Reps

55
75
Work Sets

Deadlift

20
35
50
60

2
1
1
1

5
5
3
2

72.5

20
90
125
Work Sets

Workout A

Workout B

Exercise

Exercise

Work Sets

Bench

Weight

Sets

Reps

Squat

20
45
70
95

2
1
1
1

5
5
3
2

122.5

Weight

Work Sets

Deadlift

Sets

Reps

150

2
1
1
1

5
5
3
2

87.5

Sets

Reps

Work Sets

20
90
130

5
3
2

155

125

Weight

20
30
40
45
Work Sets

Pwr Clean

2
1
1

Weight

20
50
75
100

Press

20
40
60
75

Weight

Work Sets

57.5

Weight

20
40
50
65
Work Sets

77.5

Week:

Workout B

Workout A

Exercise

Exercise

Squat

Weight

Week:

Squat

85

Weight

Sets

Reps

Squat

Page 2

Weight

Sheet1

Work Sets

Press

2
1
1
1

5
5
3
2

130

Weight

Work Sets

Pwr Clean

20
50
75
100

Sets

2
1
1
1

5
5
3
2

60

Sets

Work Sets

Bench

20
30
40
50

Weight

Work Sets

Reps

20
50
75
105

Reps

2
1
1
1

5
5
3
2

80

Work Sets

Work Sets

Workout B

Exercise

Exercise

Bench

Weight

Sets

Reps

Squat

20
55
80
110

2
1
1
1

5
5
3
2

137.5

Weight

Work Sets

Deadlift

Weight

20
95
140

Workout A

Work Sets

92.5

165

Week:

Squat

Weight

20
45
60
80

Deadlift

20
40
55
65

132.5

Sets

Reps

2
1
1
1

5
5
3
2

95

Weight

Sets

20
100

Reps

2
1

20
55
80
110
Work Sets

Press

20
45
65
85

Page 3

140

Weight

20
35
45
55
Work Sets

Pwr Clean

5
3

Weight

65

Weight

20
45
55

Sheet1
Work Sets

140

170

70
Work Sets

Week:

Workout B

Workout A

Exercise

Exercise

Squat

Weight

Work Sets

Press

Sets

Squat

2
1
1
1

5
5
3
2

145

Sets

Reps

2
1
1
1

5
5
3
2

67.5

Sets

Reps

Work Sets

2
1
1
1

5
5
3
2

87.5

Work Sets

Weight

Work Sets

Workout B

Exercise

Exercise

Bench

100

20
105
150

Workout A

Work Sets

Weight

180

Week:

Squat

147.5

20
50
70
90

Deadlift

20
45
60
70

Weight

20
55
85
115

Bench

20
35
45
55

Weight

Work Sets

Reps

20
55
85
115

Weight

Work Sets

Pwr Clean

85

Weight

Sets

Reps

Squat

20
60
90
120

2
1
1
1

5
5
3
2

152.5

Weight

Sets

20

Reps

20
60
90
120
Work Sets

Press

5
Page 4

Weight

155

Weight

20

Sheet1

Work Sets

Deadlift

50
70
90

1
1
1

5
3
2

102.5

Weight

Work Sets

Sets

Reps

35
50
60
Work Sets

Pwr Clean

20
110
155

2
1
1

5
3
2

185

20
50
60
75
Work Sets

Workout B

Workout A

Exercise

Exercise
Weight

Work Sets

Press

Work Sets

Week:

Sets

Reps

Squat

20
60
95
125

2
1
1
1

5
5
3
2

160

Weight

Work Sets

Pwr Clean

Weight

92.5

Week:

Squat

72.5

Sets

Reps

2
1
1
1

5
5
3
2

75

Weight

Sets

20
65
95
130
Work Sets

Bench

20
40
50
60

Reps

2
1
1
1

5
5
3
2

95

Work Sets

Weight

107.5

Weight

20
115
165
Work Sets

Workout A

Workout B

Exercise

Exercise

Page 5

162.5

20
50
75
95

Deadlift

20
50
65
80

Weight

195

Sheet1
Squat

Work Sets

Bench

Weight

Reps

Squat

2
1
1
1

5
5
3
2

167.5

Weight

Work Sets

Deadlift

Sets

20
65
100
130

Sets

5
5
3
2

110

Sets

20
65
100
135
Work Sets

Press

2
1
1
1

Weight

Work Sets

Reps

20
55
75
95

Reps

20
120
170

5
3
2

200

Work Sets

Weight

Work Sets

Workout A

Exercise

Exercise
Weight

Work Sets

Sets

Reps

Squat

20
70
105
140

2
1
1
1

5
5
3
2

175

Weight

Work Sets

Pwr Clean

80

20
55
70
85

Workout B

Press

Weight

100

10

Week:

Squat

170

20
40
55
65

Pwr Clean

2
1
1

Weight

Sets

Reps

2
1
1
1

5
5
3
2

82.5

Weight

Sets

20
55

Reps

2
1

20
70
105
140
Work Sets

Bench

20
45
55
70

Page 6

177.5

Weight

20
55
80
100
Work Sets

Deadlift

5
5

Weight

115

Weight

20

Sheet1

Work Sets

70
85

1
1

3
2

102.5

125
175
Work Sets

11

Week:

Workout A

Workout B

Exercise

Exercise

Squat

Work Sets

Bench

Work Sets

Deadlift

Weight

Sets

Reps

Squat

20
70
105
145

2
1
1
1

5
5
3
2

182.5

Weight

Sets

Reps

2
1
1
1

5
5
3
2

117.5

Weight

Sets

Reps

Work Sets

20
125
180

5
3
2

215

Weight

Work Sets

87.5

Weight

20
55
75
90
Work Sets

107.5

12

Week:

Workout B

Workout A

Exercise

Exercise
Weight

Work Sets

Press

185

20
45
60
70

Pwr Clean

2
1
1

Weight

20
70
110
145

Press

20
55
80
105

Work Sets

Squat

210

Weight

Sets

Reps

Squat

20
75
110
150

2
1
1
1

5
5
3
2

190

Sets

Reps

20
75
115
150
Work Sets

Bench

Page 7

Weight

192.5

Weight

Sheet1

Work Sets

Pwr Clean

Work Sets

20
45
60
75

2
1
1
1

5
5
3
2

90

Weight

Sets

Reps

20
60
85
110
Work Sets

Deadlift

20
60
75
90

2
1
1
1

5
5
3
2

110

Page 8

122.5

Weight

20
135
190
Work Sets

225

Sheet1

Workout A

Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

Bench

2
1
1
1

5
5
3
2

Sets

Work Sets

Reps

5
5
3
2

Sets

Reps

20
45
65
90

2
1
1
1

5
5
3
2

112.5

Weight

Work Sets

Deadlift

2
1
1
1

Weight

Sets

2
1
1
1

5
5
3
2

82.5

Weight

Work Sets

Reps

20
40
55
70

Sets

Reps

20
85
120

2
1
1

5
3
2

145

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

2
1

Weight

Work Sets

Press

Sets

20
45
70
95

2
1
1
1

5
5
3
2

120

Weight

5
5

Sets

20
30
Page 9

Reps

Reps

2
1

5
5

Sheet1
1
1

3
2

Sets

Reps

Work Sets

Pwr Clean

2
1
1

5
3
2

35
45

1
1

3
2

55

Weight

Work Sets

Sets

Reps

20
40
50
60

2
1
1
1

5
5
3
2

75

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

5
5
3
2

Sets

Work Sets

Bench

2
1
1
1

Reps

5
5
3
2

Sets

Reps

20
50
75
100

2
1
1
1

5
5
3
2

127.5

Weight

Work Sets

Deadlift

2
1
1
1

Weight

Sets

2
1
1
1

5
5
3
2

90

Weight

Work Sets

Reps

20
45
60
80

Sets

Reps

20
95
135

2
1
1

5
3
2

160

Workout B
Exercise
Sets

Reps

Squat

Weight

Page 10

Sets

Reps

Sheet1
2
1
1
1

5
5
3
2

Sets

Reps

Press

2
1
1
1

5
5
3
2

Sets

Work Sets

Reps

5
3
2

2
1
1
1

5
5
3
2

135

Weight

Work Sets

Pwr Clean

2
1
1

20
50
80
105

Sets

2
1
1
1

5
5
3
2

62.5

Weight

Work Sets

Reps

20
30
40
50

Sets

Reps

20
45
55
70

2
1
1
1

5
5
3
2

82.5

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

5
5
3
2

Sets

Reps

2
1
1

Work Sets

Bench

2
1
1
1

Weight

5
5
3
2

142.5

Weight

Sets

2
1
1
1

5
5
3
2

97.5

Sets

20
105
Page 11

Reps

20
45
65
85

Weight

5
5
3

Reps

2
1
1
1

Work Sets

Deadlift

Sets

20
55
85
110

Reps

2
1

5
3

Sheet1
1

Work Sets

145

175

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

5
5
3
2

Sets

Work Sets

Press

2
1
1
1

Reps

5
3
2

Sets

2
1
1
1

5
5
3
2

150

Sets

Reps

20
35
45
55

2
1
1
1

5
5
3
2

70

Weight

Work Sets

Reps

20
60
90
120

Weight

Work Sets

Pwr Clean

2
1
1

Weight

Sets

Reps

20
45
60
75

2
1
1
1

5
5
3
2

90

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

Weight

Work Sets

Bench

Sets

2
1
1
1

5
5
3
2

157.5

Weight

Sets

20
Page 12

Reps

20
60
90
125

Reps

Sheet1
1
1
1

5
3
2

Sets

Reps

Work Sets

Deadlift

2
1
1
1

5
5
3
2

50
70
90

1
1
1

5
3
2

105

Weight

Work Sets

Sets

Reps

20
110
160

2
1
1

5
3
2

190

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

5
5
3
2

Sets

Work Sets

Press

2
1
1
1

Reps

5
3
2

Sets

2
1
1
1

5
5
3
2

165

Sets

Workout B
Exercise

Page 13

Reps

20
40
50
65

2
1
1
1

5
5
3
2

77.5

Weight

Work Sets

Reps

20
65
95
130

Weight

Work Sets

Pwr Clean

2
1
1

Weight

Sets

Reps

20
50
65
80

2
1
1
1

5
5
3
2

97.5

Sheet1
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

5
5
3
2

Sets

Work Sets

Bench

2
1
1
1

Reps

5
5
3
2

Sets

Reps

20
65
100
135

2
1
1
1

5
5
3
2

172.5

Weight

Work Sets

Deadlift

2
1
1
1

Weight

Sets

Reps

20
55
75
100

2
1
1
1

5
5
3
2

112.5

Weight

Work Sets

Sets

Reps

20
120
170

2
1
1

5
3
2

205

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

5
5
3
2

Sets

Reps

Work Sets

Press

2
1
1
1

Weight

5
5
3
2

180

Sets

2
1
1
1

5
5
3
2

85

Sets

20
55
Page 14

Reps

20
45
55
70

Weight

Reps

2
1
1
1

Weight

Work Sets

Pwr Clean

Sets

20
70
105
140

Reps

2
1

5
5

Sheet1
1
1

3
2

Work Sets

70
85

1
1

3
2

105

Workout B
Exercise
Sets

Reps

Squat

2
1
1
1

5
5
3
2

Sets

Reps

5
5
3
2

Sets

Work Sets

Bench

2
1
1
1

Reps

5
5
3
2

Sets

Reps

20
75
110
150

2
1
1
1

5
5
3
2

187.5

Weight

Work Sets

Deadlift

2
1
1
1

Weight

Sets

20
60
80
105

2
1
1
1

5
5
3
2

120

Weight

Work Sets

Reps

Sets

Reps

20
130
185

2
1
1

5
3
2

220

Workout B
Exercise
Sets

Sets

Reps

Squat

2
1
1
1

5
5
3
2

Reps

Weight

Work Sets

Press

Weight

Page 15

Sets

Reps

20
75
115
155

2
1
1
1

5
5
3
2

195

Sets

Reps

Sheet1
2
1
1
1

5
5
3
2

Sets

Reps

Work Sets

Pwr Clean

2
1
1

5
3
2

20
50
60
75

2
1
1
1

5
5
3
2

92.5

Weight

Work Sets

Page 16

Sets

Reps

20
60
75
95

2
1
1
1

5
5
3
2

112.5