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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 30 35 35 40 40 40 45 45
warmup 1x3 50 50 55 60 60 65 65 70
warmup 1x2 65 70 75 80 80 85 90 95
working 3x5 85 90 95 100 105 110 115 120

Bench Press warmup 2x5 45 45 45 45 45 45 45 45


warmup 1x5 35 35 35 35 40 40 40 40
warmup 1x3 45 50 50 50 55 55 55 60
warmup 1x2 60 65 65 65 70 70 75 75
working sets 3x5 70 72.5 75 77.5 80 82.5 85 87.5

Deadlift warmup 2x5 35 40 40 40 45 45 50 50


warmup 1x3 55 60 60 65 65 70 75 75
warmup 1x2 80 85 85 90 95 100 105 110
working set 1x5 95 100 105 110 115 120 125 130

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 35 35 35 40 40 45 45 45
warmup 1x3 50 55 55 60 60 65 70 70
warmup 1x2 70 70 75 80 85 90 90 95
working sets 3x5 87.5 92.5 97.5 102.5 107.5 112.5 117.5 122.5

Military Press warmup 2x5 45 45 45 45 45 45 45 45


warmup 1x5 15 20 20 20 20 25 25 25
warmup 1x3 20 25 25 25 30 30 35 35
warmup 1x2 25 30 30 35 35 40 40 40
working sets 3x5 35 37.5 40 42.5 45 47.5 50 52.5

Power Clean warmup 2x5 45 45 45 45 45 45 45 45


warmup 1x5 20 20 20 25 25 25 30 30
warmup 1x3 25 25 30 30 35 35 35 40
warmup 1x2 30 35 35 40 40 40 45 45
working sets 5x3 40 42.5 45 47.5 50 52.5 55 57.5
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, lea
how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning
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: 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

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


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
d increases. If you are unsure, leave this field alone. The “% to Reset,” column is
ed 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 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

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

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: 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


1st Set
2nd Set
3rd Set

Wednesday Sets x Reps Session #2 Session #5

Page 8
Practical Programming Novice Pr
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


1st Set
2nd Set
3rd Set

Page 9
Practical Programming Novice Pr

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 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

Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26

Page 10
Practical Programming Novice Pr
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

Session #29 Session #32 Session #35

Page 12
Practical Programming Novice Pr
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

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: 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


1st Set
2nd Set
3rd Set

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

Pull-Ups working sets 3 sets to failure

Page 15
Wichita Falls Novice Program
1st Set
2nd Set
3rd Set

Page 16
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 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

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

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: 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


1st Set
2nd Set
3rd Set

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
1st Set
2nd Set
3rd Set

Page 25
Advanced Novice Program

s Starting Strength
d 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 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

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