Starting Strength Novice Program


Squat

Bench press

Deadlift

Press

Power clean

Glute ham raises GHR

Pull-up / Chin-up


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 
Workout B 
3x5 Squat 
3x5 Press 
5x3 Power cleans 
Onus Wunsler Beginner Program (from SS)
Workout A 
3x5 Squat 
3x5 Press 
1x5 Deadlift / 5x3 Power Cleans (Alternating) 
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 
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
Wednesday 
3x5 Squat 
3x5 Press / Bench Press (Alternating) 
1x5 Deadlift
Friday 
3x5 Squat 
3x5 Bench Press / Press (Alternating) 
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
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 
Wednesday 
Squat 3x5 
Press/bench press 3x5 (alternating) 
Deadlift 1x5/Powerclean 5x3 (alternating) 
Friday 
Squat 3x5 
Bench press/press 3x5 (alternating) 
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Which Version Should I do?

This largely depends on how often you'd like to powerclean, deadlift and do pull-ups. If you want to deadlift and powerclean 1-2x/week and pull-ups aren't a priority (you'll get to do them eventually) do The Original Starting Strength Program.

If you'd like to Deadlift, powerclean and do pull-ups about equally, do The Onus Wunsler Beginner Program.

If you don't ever want to do powercleans and you only want to deadlift 1x/week, but you'd like to do pull-ups 2x/week do The Practical Programming Novice Program.