Starting Strength Linear
Mark Rippetoe's classic linear program. Three lifts, three sets of five, add weight every session.
Frequency: 3x / week · Duration: 12 weeks · Workout: ~60 min · Level: Beginner
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What the week adds up to
3 training days, 9 exercises across the week (5 different ones), 25 sets in total in the 3-5 rep range, resting about 180s between them.
Built around Back Squat (9 sets across 3 days), Bench Press (6 sets across 2 days) and Deadlift (2 sets across 2 days).
Goals: Strength, Muscle Gain
Equipment: Barbell, Full Gym
Weekly Schedule
Workout A — Strength
- Back Squat: 3 × 5, rest 3 min
- Bench Press: 3 × 5, rest 3 min
- Deadlift: 1 × 5, rest 4 min
Workout B — Strength
3 exercises (Pro).
Workout A — Strength
3 exercises (Pro).
Progression Guidance
Add 5lb upper / 10lb lower every session until you stall twice.