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Starting Strength

Mark Rippetoe's beginner program. Three lifts per session, linear progression, minimal accessories.

By For The RepsPublished Jun 3, 2026Updated Jun 3, 20264 min read
In this guide9 sections
  1. 01Goal of the plan
  2. 02Who it is for
  3. 03Training split
  4. 04Exercise focus
  5. 05Template structure
  6. 06Progression guidance
  7. 07Recovery guidance
  8. 08Safety notes
  9. 09Scaling options
Real woman doing a barbell squat in a gym
Real woman doing a barbell squat in a gym. Source: https://commons.wikimedia.org/wiki/File:Woman_doing_squat_workout_in_gym_with_barbell.jpg. Woman doing squat workout in gym with barbell by Nenad Stojkovic, CC BY 2.0 (https://creativecommons.org/licenses/by/2.0). Sourced from Wikimedia Commons.

Goal of the plan

Mark Rippetoe's beginner program. Three lifts per session, linear progression, minimal accessories.

Who it is for

The source app labels this plan as Beginner and places it in Strength.

Training split

3 training days per week: Workout A, Workout B.

Exercise focus

  • Low Bar Back Squat
  • Bench Press
  • Deadlift
  • Overhead Press
  • Pendlay Row

Template structure

  • Workout A: 45 min, 3 exercises
  • Workout B: 45 min, 3 exercises

Progression guidance

Suggested addition

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Recovery guidance

Suggested addition

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Safety notes

Suggested addition

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Scaling options

Suggested addition

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.

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