Starting Strength Phase 2

Strength

3 weeks / 3 days per week

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.

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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

Press

Assistance
3 x 5 reps

Power Clean

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

Press

Assistance
3 x 5 reps

Power Clean

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

Press

Assistance
3 x 5 reps

Power Clean

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

Press

Assistance
3 x 5 reps

Power Clean

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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