Starting Strength Logbook Calculator

Mark Rippetoe's Starting Strength
Original 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 w
Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Smallest Weight Increment:
Test Weight
Squat
275
Bench Press
135
Deadlift
280
Press
90
Power Clean
140
Workout A
Squat
warmup
warmup
warmup
warmup
Sets x Reps
2x5
1x5
1x3
1x2
Session #1
45
110
165
220
5
Reps (<12)
5
5
5
5
5
1RM
309
152
315
101
158
5RM
275
135
280
90
140
lb Increase
5
5
10
5
5
Session #3
45
110
170
225
Session #5
45
115
175
235
Session #7
45
120
180
240
Session #9
45
125
185
250
Bench Press
Deadlift
working sets
3x5
275
285
295
305
315
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
65
90
120
45
70
95
125
45
70
100
130
45
75
105
135
45
75
105
135
135
140
145
150
155
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
110
165
235
280
115
170
245
290
120
180
255
300
120
185
260
310
125
190
270
320
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #2
45
110
165
220
Session #4
45
115
170
230
Session #6
45
120
180
240
Session #8
45
120
185
245
Session #10
45
125
190
255
280
290
300
310
320
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
45
60
75
45
50
65
80
95
45
55
70
85
100
45
55
70
85
105
45
60
75
90
110
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
45
75
100
120
145
45
80
105
125
150
45
85
105
130
155
45
85
110
135
160
Workout B
Squat
Press
Power Clean
90
45
75
95
115
140
ngth
Strength Program and is not affiliated with
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23
45
45
45
45
45
45
45
130
130
135
140
145
150
150
195
200
205
210
215
225
230
260
265
275
280
290
300
305
325
335
345
355
365
375
385
45
80
110
140
45
80
115
145
45
85
115
150
45
85
120
155
45
90
125
160
45
90
125
165
45
95
130
170
160
165
170
175
180
185
190
130
195
280
330
135
200
285
340
140
210
295
350
140
215
305
360
145
220
310
370
150
225
320
380
155
230
330
390
Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
45
45
45
45
45
45
45
130
135
140
140
145
150
155
195
200
210
215
220
225
230
260
270
280
285
295
300
310
330
340
350
360
370
380
390
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
75
100
120
145
45
90
115
140
165
45
90
115
140
170
45
95
120
145
175
45
95
125
150
180
45
100
125
155
185
45
100
130
160
190
45
105
135
165
195
Mark Rippetoe's Starting Stre
Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting

Test Weight
Squat
100
Bench Press
100
Press
100
Deadlift
100
Power Clean
100
Workout A
Squat
Press
Deadlift
Power Clean
5
Reps (<12)
5
5
5
5
5
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #3
45
40
65
85
100
110
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
55
70
85
45
55
70
85
100
105
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
40
60
85
100
45
55
70
85
100
Workout B
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #2
45
40
60
80
Session #4
45
45
65
90
105
115
warmup
warmup
warmup
warmup
working sets
5
5
5
45
50
70
90
45
50
70
90
100
105
Back Extensions
(or Glute Ham Raises)
working sets
3-5x10
Chin-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Squat
Bench Press
warmup
warmup
warmup
warmup
working sets
oe's Starting Strength
Onus Wunsler Program
was designed as a supplement to the Starting Strength Program and is not affiliated with the

1RM
113
113
113
113
113
5RM
100
100
100
100
100
Lb Increase
5
5
5
15
5
Session #5
45
45
70
95
Session #7
45
50
75
100
Session #9
45
55
80
110
120
130
140
150
160
170
180
45
60
75
90
45
60
80
95
45
65
80
100
45
65
85
105
45
70
90
110
45
70
90
110
45
75
95
115
110
115
120
125
130
135
140
45
65
95
115
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
Session #11 Session #13 Session #15 Session #17

45
45
45
45
60
60
65
70
90
95
100
105
120
125
135
140
50
75
110
130
45
55
70
85
105
55
85
120
145
45
60
75
90
110
60
95
135
160
45
60
80
95
115
Session #6
45
50
75
100
Session #8
45
50
80
105
Session #10 Session #12 Session #14 Session #16 Session #18
45
45
45
45
45
55
60
65
70
70
85
90
95
105
110
115
120
130
140
145
125
135
145
155
165
175
185
45
55
75
95
45
55
80
100
45
60
80
105
45
60
85
110
45
65
90
115
45
65
90
120
45
70
95
125
110
115
120
125
130
135
140
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
45
80
105
125
45
85
105
130
145
150
155
70
105
145
175
45
65
80
100
120
45
65
85
105
125

45
45
45
75
80
85
115
120
125
155
160
170
195
205
215
45
70
100
130
45
75
105
135
45
75
105
135
145
150
155
Practical Programming Novice Program

Test Weight
Squat
100
Bench Press
100
Deadlift
100
Press
100
Monday
5
Reps (<12)
5
5
5
5
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #4
45
45
65
90
100
115
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Chin-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Squat
Bench Press
100
45
55
70
85
105
Wednesday
Squat
Bench Press
Press
Deadlift
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
Session #2
45
40
60
80
Session #5
45
45
70
95
105
120
45
55
75
95
110
45
55
70
85
100
100
45
65
95
115
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #3
45
40
65
85
Session #6
45
50
75
100
110
125
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Pull-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Friday
Squat
Bench Press
40
60
85
105
45
60
75
90
110
Programming Novice Program

1RM
113
113
113
113
Session #7
45
50
75
100
130
5RM
100
100
100
100
Lb Increase
5
5
15
5
% to Reset
0.00%
0.00%
0.00%
0.00%
Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
55
60
70
75
80
85
85
95
105
110
120
130
115
125
140
150
160
175
145
160
175
190
205
220
45
55
80
100
45
65
90
115
45
70
100
130
45
80
110
140
115
130
145
160
45
65
80
100
120
45
70
90
110
135
45
80
105
125
150
Session #8
45
50
80
105
135
45
45
45
45
45
45
60
65
70
75
80
90
90
95
105
115
125
135
120
130
140
155
165
180
150
Session #9
45
55
80
110
140
180
195
210
45
60
85
110
45
70
95
125
45
75
105
135
125
140
155
45
60
80
95
115
50
75
110
130
165
45
70
90
110
130
55
85
120
145
60
95
135
160
45
75
100
120
145
70
105
145
175
75
110
160
190
225
45
85
110
135
160
80
120
170
205
85
130
185
220
45
45
45
45
45
45
60
65
70
80
85
90
90
100
110
120
125
135
120
135
145
160
170
180
155
170
185
200
215
230
45
60
80
105
45
65
90
120
45
75
105
135
45
80
115
145
120
135
150
165
45
65
85
105
125
45
75
95
115
140
45
85
105
130
155

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

45
45
45
95
100
105
140
150
160
190
200
215
240
255
270
45
85
115
150
45
90
125
165
170
185
45
95
120
145
175
90
140
195
235
100
150
210
250
105
155
225
265

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
Wichita Falls Novice Program

Test Weight
Squat
100
Bench Press
100
Power Clean
100
Deadlift
100
Press
100
Monday
5
Reps (<12)
5
5
5
5
5
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #4
45
45
65
90
100
115
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Chin-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Squat
Bench Press
100
45
55
70
85
105
Wednesday
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #3
45
40
65
85
Session #6
45
50
75
100
110
125
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Pull-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Squat
Bench Press
Press
Deadlift
Power Clean
Friday
Squat
Bench Press
Session #2
45
40
60
80
Session #5
45
45
70
95
105
120
45
55
75
95
110
45
55
70
85
100
40
60
85
100
45
55
70
85
100
105
45
60
75
90
110
hita Falls Novice Program

1RM
113
113
113
113
113
Session #7
45
50
75
100
130
5RM
100
100
100
100
100
Lb Increase
5
5
5
15
5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
45
45
45
45
45
45
55
60
70
75
80
85
85
95
105
110
120
130
115
125
140
150
160
175
145
160
175
190
205
220
45
55
80
100
45
65
90
115
45
70
100
130
45
80
110
140
115
130
145
160
45
65
80
100
120
45
70
90
110
135
45
80
105
125
150
Session #8
45
50
80
105
135
45
45
45
45
45
45
60
65
70
75
80
90
90
95
105
115
125
135
120
130
140
155
165
180
150
165
180
195
210
45
60
85
110
45
70
95
125
45
75
105
135
125
140
155
225
45
60
80
95
115
45
70
90
110
130
45
75
100
120
145
45
85
110
135
160
45
65
95
115
50
75
110
130
55
85
120
145
60
95
135
160
45
55
70
85
105
Session #9
45
55
80
110
140
45
60
75
90
110
45
60
80
95
115
45
45
45
45
45
45
60
65
70
80
85
90
90
100
110
120
125
135
120
135
145
160
170
180
155
170
185
200
215
230
45
60
80
105
45
65
90
120
45
75
105
135
45
80
115
145
120
135
150
165
45
65
85
105
125
45
75
95
115
140
45
85
105
130
155

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

45
45
45
95
100
105
140
150
160
190
200
215
240
255
270
45
85
115
150
45
90
125
165
170
185
45
95
120
145
175
70
105
145
175
45
65
80
100
120
45
65
85
105
125

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
Advanced Novice Program

Current Max
Squat
100
Front Squat
100
Bench Press
100
Power Clean
100
Deadlift
100
Press
100
Monday
5
Reps (<12)
5
5
5
5
5
5
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #4
45
40
65
85
100
110
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Chin-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Squat
Bench Press
100
45
55
70
85
105
Weighted
Unweighted
Wednesday
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #3
45
40
60
80
Session #6
45
45
65
90
105
115
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Pull-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Front Squat
Bench Press
Press
Deadlift
Power Clean
Friday
Squat
Bench Press
Session #2
45
40
60
80
Session #5
45
40
60
80
100
105
45
55
75
95
110
45
55
70
85
100
40
60
85
100
45
55
70
85
100
105
45
60
75
90
110
Unweighted
Weighted
dvanced Novice Program

1RM
113
113
113
113
113
113
Session #7
45
45
70
95
120
5RM
100
100
100
100
100
100
Lb Increase
5
5
5
5
15
5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
45
45
45
45
45
45
50
55
60
60
65
70
75
80
90
95
100
105
100
110
120
125
135
140
130
140
150
160
170
180
45
55
80
100
45
65
90
115
45
70
100
130
45
80
110
140
115
130
145
160
45
65
80
100
120
Weighted
Unweighted
45
70
90
110
135
Weighted
Unweighted
45
80
105
125
150
Weighted
Unweighted
Weighted
Session #8
45
40
65
85
110
45
45
45
45
45
45
45
45
50
50
50
55
65
70
75
75
80
80
90
95
100
100
105
110
115
120
125
130
135
45
60
85
110
45
70
95
125
45
75
105
135
125
140
155
140
45
60
80
95
115
45
70
90
110
130
45
75
100
120
145
45
85
110
135
160
45
65
95
115
50
75
110
130
55
85
120
145
60
95
135
160
45
55
70
85
105
Session #9
45
50
75
100
125
45
60
75
90
110
45
60
80
95
115
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
60
80
105
45
65
90
120
45
75
105
135
45
80
115
145
120
135
150
165
45
65
85
105
125
Unweighted
Weighted
45
75
95
115
140
Unweighted
Weighted
45
85
105
130
155
Unweighted
Weighted
Unweighted

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
45
95
125
150
180
Weighted
Unweighted

45
45
45
55
60
60
85
90
90
115
120
120
145
150
155
45
85
115
150
45
90
125
165
170
185
45
95
120
145
175
70
105
145
175
45
65
80
100
120
45
65
85
105
125

45
45
45
75
80
85
115
120
125
155
160
170
195
205
215
45
90
125
160
180
45
90
115
140
170
Weighted
45
100
125
155
185
Unweighted
Weighted

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