Mark Rippetoe's Starting Streng

Original Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting S

Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum

Smallest Weight Increment: 5

Test Weight Reps (<12) 1RM
Squat 185 5 208
Bench Press 175 5 197
Deadlift 185 5 208
Press 135 5 152
Power Clean 155 5 174

Workout A Sets x Reps Session #1 Session #3 Session #5

Squat warmup 2x5 45 45 45
warmup 1x5 70 75 75
warmup 1x3 110 110 115
warmup 1x2 145 150 155
working sets 3x5 185 190 195

Bench Press warmup 2x5 45 45 45

warmup 1x5 85 85 90
warmup 1x3 120 120 125
warmup 1x2 155 155 160
working sets 3x5 175 177.5 180

Deadlift warmup 2x5 70 75 75

warmup 1x3 110 110 115
warmup 1x2 155 160 165
working set 1x5 185 190 195

Workout B Sets x Reps Session #2 Session #4 Session #6

Squat warmup 2x5 45 45 45
warmup 1x5 75 75 75
 warmup 1x3 110 115 115
warmup 1x2 150 150 155
working sets 3x5 187.5 192.5 197.5

Press warmup 2x5 45 45 45

warmup 1x5 70 75 75
warmup 1x3 90 95 95
warmup 1x2 110 115 115
working sets 3x5 135 137.5 140

Power Clean warmup 2x5 45 45 45

warmup 1x5 85 85 85
warmup 1x3 105 110 110
warmup 1x2 130 130 135
working sets 3x5 155 157.5 160
arting Strength

rogram

d as a supplement to the Starting Strength Program and is not

ficial Website
gth Wiki
h Question Forum

5RM lb Increase % to Reset

185 2.5 0.00%
175 2.5 0.00%
185 5 0.00%
135 2.5 0.00%
155 2.5 0.00%

Session #7 Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 Session #21
45 45 45 45 45 45 45 45
80 80 80 85 85 90 90 90
120 120 125 125 130 135 135 140
160 160 165 170 175 180 180 185
200 205 210 215 220 225 230 235

45 45 45 45 45 45 45 45
90 90 90 95 95 95 95 100
125 125 130 130 130 135 135 140
160 165 165 170 170 175 175 180
182.5 185 187.5 190 192.5 195 197.5 200

80 80 80 85 85 90 90 90
120 120 125 125 130 135 135 140
170 170 175 180 185 190 195 195
200 205 210 215 220 225 230 235

Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22
45 45 45 45 45 45 45 45
80 80 85 85 85 90 90 95
120 120 125 130 130 135 135 140
160 165 170 170 175 180 185 190
202.5 207.5 212.5 217.5 222.5 227.5 232.5 237.5

45 45 45 45 45 45 45 45
75 75 80 80 80 85 85 85
95 100 100 105 105 105 110 110
120 120 125 125 125 130 130 135
142.5 145 147.5 150 152.5 155 157.5 160

45 45 45 45 45 45 45 45
85 90 90 90 90 95 95 95
110 115 115 115 120 120 120 125
135 140 140 140 145 145 150 150
162.5 165 167.5 170 172.5 175 177.5 180
Session #23
45
95
140
190
240

45
100
140
180
202.5

95
140
200
240

Session #24
45
95
145
190
242.5

45
85
110
135
162.5

45
100
125
155
182.5
 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 Start

Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum

Smallest Weight Increment: 5

Test Weight Reps (<12)
Squat 185 5
Bench Press 135 5
Power Clean 135 5
Deadlift 245 5
Press 90 5

Monday Sets x Reps Session #1 Session #4

Squat warmup 2x5 45 45
warmup 1x5 70 80
warmup 1x3 110 120
warmup 1x2 145 160
working sets 3x5 185 200

Bench Press warmup 2x5 45

warmup 1x5 65
warmup 1x3 90
warmup 1x2 120
working sets 3x5 135

Press warmup 2x5 45

warmup 1x5 50
warmup 1x3 65
warmup 1x2 80
working sets 5x3 95

Chin-Ups working sets 3 sets to failure

1st Set
2nd Set
 3rd Set

Wednesday Sets x Reps Session #2 Session #5

Squat warmup 2x5 45 45
warmup 1x5 75 80
warmup 1x3 110 120
warmup 1x2 150 160
working sets 3x5 190 205

Bench Press warmup 2x5 45

warmup 1x5 70
warmup 1x3 100
warmup 1x2 130
working sets 3x5 145

Press warmup 2x5 45

warmup 1x5 45
warmup 1x3 60
warmup 1x2 75
working sets 5x3 90

Deadlift warmup 2x5 95

warmup 1x3 145
warmup 1x2 205
working set 1x5 245

Power Clean warmup 2x5 45

warmup 1x5 70
warmup 1x3 90
warmup 1x2 110
working sets 5x3 135

Friday Sets x Reps Session #3 Session #6

Squat warmup 2x5 45 45
warmup 1x5 75 80
warmup 1x3 115 125
warmup 1x2 155 165
working sets 3x5 195 210

Bench Press warmup 2x5 45

warmup 1x5 70
warmup 1x3 95
warmup 1x2 125
working sets 3x5 140

Press warmup 2x5 45

warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 5x3 100

Pull-Ups working sets 3 sets to failure

1st Set
2nd Set
3rd Set
s Starting Strength

s Novice Program

designed as a supplement to the Starting Strength Program and is not affiliated

ing Strength Official Website

Starting Strength Wiki
Starting Strength Question Forum

1RM 5RM Lb Increase % to Reset

208 185 5 0.00%
152 135 5 0.00%
152 135 5 0.00%
276 245 15 0.00%
101 90 5 0.00%

Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 Session #28
45 45 45 45 45 45 45 45
85 90 95 100 110 115 120 125
125 135 145 155 165 170 180 190
170 180 195 205 220 230 240 255
215 230 245 260 275 290 305 320

45 45 45 45
75 80 90 95
105 115 125 135
135 145 160 175
150 165 180 195

45 45 45 45
60 65 75 85
75 85 95 105
90 105 115 130
110 125 140 155
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 Session #29
45 45 45 45 45 45 45 45
85 90 100 105 110 115 120 130
130 140 150 155 165 175 185 195
175 185 200 210 220 235 245 260
220 235 250 265 280 295 310 325

45 45 45 45
80 85 95 100
110 120 130 140
140 155 170 180
160 175 190 205

45 45 45 45
55 65 70 80
70 80 90 105
85 100 110 125
105 120 135 150

100 110 115 120

155 165 170 180
220 230 245 255
260 275 290 305

45 45 45 45
75 75 80 85
95 100 105 105
115 120 125 130
140 145 150 155

Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 Session #30
45 45 45 45 45 45 45 45
90 95 100 105 110 120 125 130
135 140 150 160 170 180 185 195
180 190 200 215 225 240 250 260
225 240 255 270 285 300 315 330

45 45 45 45
75 85 90 100
105 115 125 140
135 150 165 180
155 170 185 200

45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
Session #31 Session #34
45 45
130 140
200 210
265 280
335 350

45
105
145
185
210

45
90
115
140
170
Session #32 Session #35
45 45
135 140
200 210
270 280
340 355

45
110
150
195
220

45
90
115
140
165

125
190
270
320

45
85
110
135
160

Session #33 Session #36

45 45
135 140
205 215
275 285
345 360

45
105
150
190
215

45
95
120
145
175