Starting Strength Phase 1

Strength

3 weeks / 3 days per week

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.

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Week 1

Day 1

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Day 2

Squat

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Press

Assistance
3 x 5 reps

Day 3

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Week 2

Day 1

Squat

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Press

Assistance
3 x 5 reps

Day 2

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Day 3

Squat

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Press

Assistance
3 x 5 reps

Week 3

Day 1

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Day 2

Squat

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

Press

Assistance
3 x 5 reps

Day 3

Squat

Assistance
3 x 5 reps

Bench Press

Assistance
3 x 5 reps

Deadlift

Assistance
1 x 5 reps

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