Overview
The Starting Strength Novice Program teaches five core barbell lifts (Squat, Press, Deadlift, Bench Press, Power Clean) plus Chin-Ups in a simple, repeatable structure designed for maximal novice gains. Perform three full-body workouts per week on non-consecutive days (e.g. Mon/Wed/Fri), adding weight every session—10–20 lb on Squat & Deadlift, 5–10 lb on Press & Bench Press, and 5 lb on Power Clean—until you stall.
Phases
| Phase | Duration | Key Change |
|---|---|---|
| Phase 1 | 1–3 weeks | Two workouts (A & B) differ only by Press ⇄ Bench Press |
| Phase 2 | Several weeks–months | Workout B swaps Deadlift for Power Clean 5×3 |
| Phase 3 | Ongoing until stall | Alternate Deadlift & Clean on Day A; add Chin-Ups 3×AMRAP on Day B |
Workout Structure
| Day Type | Phase 1 | Phase 2 | Phase 3 |
|---|---|---|---|
| A | Squat 3×5, Press 3×5, Deadlift 1×5 | Squat 3×5, Press 3×5, Deadlift 1×5 | Squat 3×5, Press 3×5, Deadlift 1×5 |
| B | Squat 3×5, Bench 3×5, Deadlift 1×5 | Squat 3×5, Bench 3×5, Power Clean 5×3 | Squat 3×5, Bench 3×5, Power Clean 5×3 + Chin-Ups 3×AMRAP |
Sets, Reps & Progression
- Core lifts: 3×5 (except Deadlift 1×5; Power Clean 5×3).
- Chin-Ups in Phase 3: 3×AMRAP, add weight when you hit 3×10.
- Increment weight each session: +10–20 lb lower-body; +5–10 lb upper-body; adjust for individual differences.
