The Original Starting Strength Novice Program Workouts A and B alternate on 3 non-consecutive days per week. |
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
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Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
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Onus Wunsler Beginner Program (from SS) |
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)
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Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
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Practical Programming Novice Program |
Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
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Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
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Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
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Wichita Falls Novice Program = incorporate power cleans into the Practical Programming Novice Program |
Monday
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
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Wednesday
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5/Powerclean 5x3 (alternating)
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Friday
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
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