5RM
5RM
5RM
5RM
5RM

 

Mark Ripptoe's Starting Strength in it's original form. This program is a great introduction to the main lifts that almost all programs are based on. The routine is made out of 6 weeks training with 3 non-consecutive days a week in the gym. The cycle should be repeated as many times as needed. Eventually you hit a wall which indicates that you should backtrack a bit and start over.

Week 1

Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5

Week 2

Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3

Week 3

Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5

Week 4

Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3

Week 5

Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5

Week 6

Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Bench Press 2 5
1 5
1 3
1 2
3 5
Deadlift 2 5
1 3
1 2
1 5
Lift Sets Reps Weight
Squat 2 5
1 5
1 3
1 2
3 5
Shoulder Press 2 5
1 5
1 3
1 2
3 5
Power Clean 2 5
1 5
1 3
1 2
5 3
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