Deadlift warmup 2x5 40 warmup 1x3 60 warmup 1x2 85 working set 1x5 100 Power Clean warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 100 Starting Strength Wiki Rippetoe/Starting Strength Question Forum Mark Rippetoe's Starting Strength Onus Wunsler Program This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Page 2 Onus Wunsler Program Workout B Sets x Reps Session #2 Session #4 Squat warmup 2x5 45 45 warmup 1x5 40 45 warmup 1x3 60 65 warmup 1x2 80 90 working sets 3x5 105 115 Bench Press warmup 2x5 45 45 warmup 1x5 50 50 warmup 1x3 70 70 warmup 1x2 90 90 working sets 3x5 100 105 Back Extensions working sets 3-5x10 (or Glute Ham Raises) Chin-Ups working sets 3 sets to failure 1 st Set 2 nd Set 3 rd Set Page 3 Onus Wunsler Program 1RM 5RM Lb Increase % to Reset 113 100 5 0.00% 113 100 5 0.00% 113 100 5 0.00% 113 100 15 0.00% 113 100 5 0.00% Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17 45 45 45 45 45 45 45 45 50 55 60 60 65 70 70 75 80 90 95 100 105 95 100 110 120 125 135 140 120 130 140 150 160 170 180 45 45 45 45 45 45 45 60 60 65 65 70 70 75 75 80 80 85 90 90 95 90 95 100 105 110 110 115 110 115 120 125 130 135 140 45 50 55 60 65 75 85 95 95 110 120 135 115 130 145 160 45 45 45 55 60 60 70 75 80 85 90 95 105 110 115 Starting Strength Wiki Rippetoe/Starting Strength Question Forum Mark Rippetoe's Starting Strength Onus Wunsler Program This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Page 4 Onus Wunsler Program Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 45 45 45 45 45 45 45 50 50 55 60 65 70 70 75 80 85 90 95 105 110 100 105 115 120 130 140 145 125 135 145 155 165 175 185 45 45 45 45 45 45 45 55 55 60 60 65 65 70 75 80 80 85 90 90 95 95 100 105 110 115 120 125 110 115 120 125 130 135 140 Page 5 Onus Wunsler Program Session #19 Session #21 Session #23 45 45 45 75 80 80 110 120 125 150 160 165 190 200 210 45 45 45 75 80 85 100 105 105 120 125 130 145 150 155 70 105 145 175 45 45 65 65 80 85 100 105 120 125 Page 6 Onus Wunsler Program Session #20 Session #22 Session #24 45 45 45 75 80 85 115 120 125 155 160 170 195 205 215 45 45 45 70 75 75 100 105 105 130 135 135 145 150 155 Page 7 Practical Programming Novice Pr Smallest Weight Increment: 5 Test Weight Reps (<12) 1RM 5RM Lb Increase %to Reset Squat 80 5 90 80 5 35.00% Bench Press 70 5 79 70 5 30.00% Deadlift 120 5 135 120 10 30.00% Press 55 5 62 55 5 30.00% Monday Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34 Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45 warmup 1x5 20 25 30 35 40 50 55 60 65 70 80 85 warmup 1x3 30 35 45 55 65 75 80 90 100 110 120 125 warmup 1x2 40 50 60 75 85 100 110 120 135 145 160 170 working sets 3x5 50 65 80 95 110 125 140 155 170 185 200 215 Bench Press warmup 2x5 45 45 45 45 45 45 warmup 1x5 25 30 40 45 55 60 warmup 1x3 35 45 55 65 75 85 warmup 1x2 45 55 70 85 95 110 working sets 3x5 50 65 80 95 110 125 Press warmup 2x5 45 45 45 45 45 45 warmup 1x5 20 30 40 45 55 65 warmup 1x3 30 40 50 60 70 80 warmup 1x2 35 50 60 75 85 100 working sets 3x5 45 60 75 90 105 120 Chin-Ups working sets 3 sets to failure 1 st Set 2 nd Set 3 rd Set Wednesday Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35 Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45 warmup 1x5 20 25 30 40 45 50 55 60 70 75 80 85 warmup 1x3 30 40 50 60 65 75 85 95 105 110 120 130 warmup 1x2 40 55 65 80 90 100 115 125 140 150 160 175 working sets 3x5 55 70 85 100 115 130 145 160 175 190 205 220 Bench Press warmup 2x5 45 45 45 45 45 45 warmup 1x5 30 35 45 50 60 65 warmup 1x3 40 50 60 70 80 90 warmup 1x2 50 65 80 90 105 120 working sets 3x5 60 75 90 105 120 135 Press warmup 2x5 45 45 45 45 45 45 warmup 1x5 20 30 35 45 55 60 warmup 1x3 25 35 45 55 70 80 warmup 1x2 30 45 55 70 85 95 working sets 3x5 40 55 70 85 100 115 Deadlift warmup 2x5 30 35 40 45 50 50 55 60 65 70 70 75 warmup 1x3 50 55 60 65 75 80 85 90 95 105 110 115 warmup 1x2 70 80 85 95 105 110 120 130 140 145 155 165 working set 1x5 85 95 105 115 125 135 145 155 165 175 185 195
Friday Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36 Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45 warmup 1x5 20 30 35 40 45 50 60 65 70 75 80 90 warmup 1x3 35 45 50 60 70 80 90 95 105 115 125 135 warmup 1x2 45 60 70 80 95 105 120 130 140 155 165 180 working sets 3x5 60 75 90 105 120 135 150 165 180 195 210 225 Bench Press warmup 2x5 45 45 45 45 45 45 warmup 1x5 25 35 40 50 55 65 warmup 1x3 35 45 55 70 80 90 warmup 1x2 45 60 75 90 100 115 working sets 3x5 55 70 85 100 115 130 Press warmup 2x5 45 45 45 45 45 45 warmup 1x5 25 35 40 50 60 65 warmup 1x3 35 45 55 65 75 85 warmup 1x2 40 55 65 80 90 105 working sets 3x5 50 65 80 95 110 125 Pull-Ups working sets 3 sets to failure 1 st Set 2 nd Set 3 rd Set Starting Strength Wiki Rippetoe/Starting Strength Question Forum Mark Rippetoe's Starting Strength Practical Programming Novice Program This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Page 8 Wichita Falls Novice Program Smallest Weight Increment: 5 Test Weight Reps (<12) Squat 75 5 Bench Press 70 5 Power Clean 65 5 Deadlift 110 5 Press 52.5 5 Monday Sets x Reps Session #1 Session #4 Squat warmup 2x5 45 45 warmup 1x5 30 30 warmup 1x3 45 45 warmup 1x2 60 65 working sets 3x5 75 82.5 Bench Press warmup 2x5 45 warmup 1x5 35 warmup 1x3 45 warmup 1x2 60 working sets 3x5 70 Press warmup 2x5 45 warmup 1x5 30 warmup 1x3 40 warmup 1x2 45 working sets 3x5 57.5 Chin-Ups working sets 3 sets to failure 1 st Set 2 nd Set 3 rd Set Starting Strength Wiki Rippetoe/Starting Strength Question Forum Mark Rippetoe's Starting Strength Wichita Falls Novice Program This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Page 9 Wichita Falls Novice Program Wednesday Sets x Reps Session #2 Session #5 Squat warmup 2x5 45 45 warmup 1x5 30 30 warmup 1x3 45 50 warmup 1x2 60 65 working sets 3x5 77.5 85 Bench Press warmup 2x5 45 warmup 1x5 35 warmup 1x3 50 warmup 1x2 65 working sets 3x5 75 Press warmup 2x5 45 warmup 1x5 30 warmup 1x3 35 warmup 1x2 45 working sets 3x5 55 Deadlift warmup 2x5 40 warmup 1x3 65 warmup 1x2 90 working set 1x5 110 Power Clean warmup 2x5 45 warmup 1x5 35 warmup 1x3 45 warmup 1x2 55 working sets 3x5 65 Friday Sets x Reps Session #3 Session #6 Squat warmup 2x5 45 45 warmup 1x5 30 35 warmup 1x3 45 50 warmup 1x2 60 70 working sets 3x5 80 87.5 Bench Press warmup 2x5 45 warmup 1x5 35 warmup 1x3 50 warmup 1x2 65 working sets 3x5 72.5 Press warmup 2x5 45 warmup 1x5 30 warmup 1x3 40 warmup 1x2 50 working sets 3x5 60 Page 10 Wichita Falls Novice Program Pull-Ups working sets 3 sets to failure 1 st Set 2 nd Set 3 rd Set Page 11 Wichita Falls Novice Program 1RM 5RM Lb Increase % to Reset 84 75 2.5 0.00% 79 70 2.5 0.00% 73 65 2.5 0.00% 124 110 7.5 0.00% 59 55 2.5 0.00% Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 35 35 40 45 45 50 50 50 55 60 65 70 75 80 70 75 80 90 95 100 105 90 97.5 105 112.5 120 127.5 135 45 45 45 45 35 40 45 50 50 55 60 70 65 75 80 90 77.5 85 92.5 100 45 45 45 35 35 40 45 50 55 55 60 65 65 72.5 80 Starting Strength Wiki Rippetoe/Starting Strength Question Forum Mark Rippetoe's Starting Strength Wichita Falls Novice Program This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Page 12 Wichita Falls Novice Program Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 35 40 40 45 45 50 55 55 60 60 65 70 75 80 70 80 85 90 95 100 110 92.5 100 107.5 115 122.5 130 137.5 45 45 45 40 45 45 55 60 65 70 80 85 82.5 90 97.5 45 45 45 45 30 35 40 45 40 45 50 55 50 55 65 70 62.5 70 77.5 85 45 50 50 55 70 75 75 80 95 105 110 115 117.5 125 132.5 140 45 45 45 35 35 35 45 45 50 55 55 60 67.5 70 72.5 Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 35 40 40 45 50 50 55 55 60 65 70 75 75 80 75 80 85 90 100 105 110 95 102.5 110 117.5 125 132.5 140 45 45 45 45 40 40 45 50 55 60 65 70 70 75 85 90 80 87.5 95 102.5 45 45 45 35 40 45 45 50 55 55 60 70 67.5 75 82.5 Page 13 Wichita Falls Novice Program Page 14 Wichita Falls Novice Program Session #28 Session #31 Session #34 45 45 45 55 60 60 85 90 90 110 120 125 142.5 150 157.5 45 50 75 95 107.5 45 45 45 50 60 65 70 80 87.5 95 Page 15 Wichita Falls Novice Program Session #29 Session #32 Session #35 45 45 45 55 60 60 85 90 95 115 120 125 145 152.5 160 45 45 50 55 70 75 90 100 105 112.5 45 50 60 75 92.5 55 85 125 147.5 45 45 40 40 50 50 60 65 75 77.5 Session #30 Session #33 Session #36 45 45 45 55 60 65 85 90 95 115 120 130 147.5 155 162.5 45 55 75 95 110 45 45 45 50 60 65 75 80 90 97.5 Page 16 Wichita Falls Novice Program Page 17 Advanced Novice Program Smallest Weight Increment: 5 Current Max Reps (<12) Squat 100 5 Front Squat 100 5 Bench Press 100 5 Power Clean 100 5 Deadlift 100 5 Press 100 5 Monday Sets x Reps Session #1 Session #4 Squat warmup 2x5 45 45 warmup 1x5 40 40 warmup 1x3 60 65 warmup 1x2 80 85 working sets 3x5 100 110 Bench Press warmup 2x5 45 warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 100 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 3x5 105 Chin-Ups working sets 3 sets to failure Weighted Unweighted 1 st Set 2 nd Set 3 rd Set Starting Strength Wiki Rippetoe/Starting Strength Question Forum Mark Rippetoe's Starting Strength Advanced Novice Program This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Page 18 Advanced Novice Program Wednesday Sets x Reps Session #2 Session #5 Front Squat warmup 2x5 45 45 warmup 1x5 40 40 warmup 1x3 60 60 warmup 1x2 80 80 working sets 3x5 100 105 Bench Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 75 warmup 1x2 95 working sets 3x5 110 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 3x5 100 Deadlift warmup 2x5 40 warmup 1x3 60 warmup 1x2 85 working set 1x5 100 Power Clean warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 3x5 100 Friday Sets x Reps Session #3 Session #6 Squat warmup 2x5 45 45 warmup 1x5 40 45 warmup 1x3 60 65 warmup 1x2 80 90 working sets 3x5 105 115 Bench Press warmup 2x5 45 warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 105 Press warmup 2x5 45 warmup 1x5 60 warmup 1x3 75 warmup 1x2 90 working sets 3x5 110 Page 19 Advanced Novice Program Pull-Ups working sets 3 sets to failure Unweighted Weighted 1 st Set 2 nd Set 3 rd Set Page 20 Advanced Novice Program 1RM 5RM Lb Increase % to Reset 113 100 5 0.00% 113 100 5 0.00% 113 100 5 0.00% 113 100 5 0.00% 113 100 15 0.00% 113 100 5 0.00% Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 45 50 55 60 60 65 70 70 75 80 90 95 100 105 95 100 110 120 125 135 140 120 130 140 150 160 170 180 45 45 45 45 55 65 70 80 80 90 100 110 100 115 130 140 115 130 145 160 45 45 45 65 70 80 80 90 105 100 110 125 120 135 150 Weighted Unweighted Weighted Unweighted Weighted Unweighted Weighted Starting Strength Wiki Rippetoe/Starting Strength Question Forum Mark Rippetoe's Starting Strength Advanced Novice Program This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (or your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood Starting Strength Official Website Page 21 Advanced Novice Program Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 40 45 45 50 50 50 55 65 65 70 75 75 80 80 85 90 95 100 100 105 110 110 115 120 125 130 135 140 45 45 45 60 70 75 85 95 105 110 125 135 125 140 155 45 45 45 45 60 70 75 85 80 90 100 110 95 110 120 135 115 130 145 160 45 50 55 60 65 75 85 95 95 110 120 135 115 130 145 160 45 45 45 55 60 60 70 75 80 85 90 95 105 110 115 Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 50 50 55 60 65 70 70 75 80 85 90 95 105 110 100 105 115 120 130 140 145 125 135 145 155 165 175 185 45 45 45 45 60 65 75 80 80 90 105 115 105 120 135 145 120 135 150 165 45 45 45 65 75 85 85 95 105 105 115 130 125 140 155 Page 22 Advanced Novice Program Unweighted Weighted Unweighted Weighted Unweighted Weighted Unweighted Page 23 Advanced Novice Program Session #28 Session #31 Session #34 45 45 45 75 80 80 110 120 125 150 160 165 190 200 210 45 85 120 155 175 45 45 90 95 115 125 140 150 165 180 Unweighted Weighted Unweighted Page 24 Advanced Novice Program Session #29 Session #32 Session #35 45 45 45 55 60 60 85 90 90 115 120 120 145 150 155 45 45 85 90 115 125 150 165 170 185 45 95 120 145 175 70 105 145 175 45 45 65 65 80 85 100 105 120 125 Session #30 Session #33 Session #36 45 45 45 75 80 85 115 120 125 155 160 170 195 205 215 45 90 125 160 180 45 45 90 100 115 125 140 155 170 185 Page 25 Advanced Novice Program Weighted Unweighted Weighted Page 26