Starting Strength Phase 1 is a beginner weightlifting program focusing on building fundamental strength. It involves three workouts per week, each featuring a combination of squats, deadlifts, bench presses, and overhead presses. The program emphasizes linear progression, with incremental weight increases each session. This phase is designed to establish a solid strength base and improve technique in key compound lifts.

Starting Strength Phase 1

Squat

Bench Press

Deadlift

Day 1

Press

Day 2

Day 3

Starting Strength Phase 2 introduces power cleans into the workout regimen, replacing deadlifts on alternating workout days. This phase continues the linear progression of weight increases in squats, bench presses, overhead presses, and deadlifts. The addition of power cleans aims to develop explosive power and athleticism. The program structure remains focused on full-body workouts, three times a week, emphasizing compound movements. This phase builds upon the strength and technique foundations laid in Phase 1.

Starting Strength Phase 2

Power Clean

Starting Strength Phase 3 introduces chin-ups while continuing the progression of previous exercises. This phase is about further increasing strength and muscle mass, with an emphasis on maintaining proper technique. The inclusion of these upper body exercises adds variety and challenges different muscle groups. The program remains focused on three weekly workouts with incremental weight increases.

Starting Strength Phase 3

Chin-up

Starting Strength Templates

Starting Strength Phase 1

Starting Strength Phase 2

Starting Strength Phase 3