# Starting Strength

Starting Strength is a novice-focused, linear-progression program built around two alternating full-body workouts—Day A (Squat, Bench Press, Deadlift) and Day B (Squat, Overhead Press, Power Clean or Light Deadlift). Train three non-consecutive days per week—commonly Mon/Wed/Fri—rotating the sessions in an A–B–A / B–A–B pattern each week.

The guiding principle is simple: use impeccable form, recover well, and add a small amount of weight to every lift each time it reappears. After the initial phase, chin-ups are added (eventually weighted once you can manage 3 × 10 body-weight reps) to round out upper-body pulling strength. Keep the movements strict, the jumps modest, and progress linearly until the weights themselves force you to switch to a more advanced approach.

## Phase 1: Day A

Squat · Overhead Press · Deadlift

### Workout

- 3 × 5 Squat - Barbell
- 3 × 5 Overhead Press - Barbell
- 1 × 5 Deadlift - Barbell


## Phase 1: Day B

Squat · Bench Press · Deadlift

### Workout

- 3 × 5 Squat - Barbell
- 3 × 5 Bench Press - Barbell
- 1 × 5 Deadlift - Barbell


## Phase 2: Day A

Squat · Overhead Press · Deadlift

### Workout

- 3 × 5 Squat - Barbell
- 3 × 5 Overhead Press - Barbell
- 1 × 5 Deadlift - Barbell


## Phase 2: Day B

Squat · Bench Press · Power Clean

### Workout

- 3 × 5-0 Squat - Barbell
- 3 × 5-0 Bench Press - Barbell
- 5 × 3-0 Power Clean - Barbell


## Phase 3: Day A

Squat · Overhead Press · Deadlift · Power Clean

### Workout

- 3 × 5-0 Squat - Barbell
- 3 × 5 Overhead Press - Barbell
- 1 × 5 Deadlift - Barbell
- 5 × 3 Power Clean - Barbell


## Phase 3: Day B

Squat · Bench Press · Chin-Up

### Workout

- 3 × 5-0 Squat - Barbell
- 3 × 5 Bench Press - Barbell
- 3 × 10 Chin-Up