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

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 .” is where you will enter your starting weight (or 5” Reps for each exercise. 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. “Test Weight.) that you increases. It is he smallest weight increment that can be added to the barbell (usually 5.Onus Wunsler Program s Starting Strength Wunsler Program designed as a supplement to the Starting Strength Program and is not affiliated with llow. leave this field alone.00% 5 0.00% 5 0.00% 5 0. The “% to Reset.00% 15 0.” column is how only be used if you are beginning with a former rep max or are resetting a lift. The first column. The “lb Increase. If you are unsure.” column is the amount (in lbs.

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 .

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

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 .

” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri.” is where you will enter your starting be kept at “5” Reps for each exercise. The “% to rmer maxes and need only be used if you are beginning with a former rep max or are est Weight. The “lb Increase. 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. The first column.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. “Test Weight.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 .00% 5 0. If you are unsure.00% 5 0.” column is the amount (in for recommended increases.00% 15 0. leave this field alone.

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 .

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

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 .

00% 5 0. If you are unsure.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.00% 15 0. 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. “Test Weight.” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri.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 .00% 5 0. The “% to rmer maxes and need only be used if you are beginning with a former rep max or are est Weight. The “lb Increase.” is where you will enter your starting be kept at “5” Reps for each exercise.” column is the amount (in for recommended increases.00% 5 0. leave this field alone.

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 .

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

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 .

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 's Starting Strength ed Novice Program as designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow.00% 5 0.” column is the amount (in for recommended increases.” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. If you are unsure.00% 15 0. The first column.” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase. 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. “Test Weight.00% 5 0. 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.

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 .

Sign up to vote on this title
UsefulNot useful