Workout Routine

🏋️‍♂️ SS, NLP: Phase 1

by abdre

Starting Strength, Novice Linear Progression, Phase 1

Workouts

🅰️ Alpha

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
5
100 sec
4
60% TM
3
100 sec
5
80% TM
2
100 sec
6
100% TM
5
100 sec
7
100% TM
5
100 sec
8
100% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
5
100 sec
4
60% TM
3
100 sec
5
80% TM
2
100 sec
6
100% TM
5
100 sec
7
100% TM
5
100 sec
8
100% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
5
100 sec
4
60% TM
3
100 sec
5
80% TM
2
100 sec
6
100% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

6 sets

🅱️ Bravo

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
5
100 sec
4
60% TM
3
100 sec
5
80% TM
2
100 sec
6
100% TM
5
100 sec
7
100% TM
5
100 sec
8
100% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
5
100 sec
4
60% TM
3
100 sec
5
80% TM
2
100 sec
6
100% TM
5
100 sec
7
100% TM
5
100 sec
8
100% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
40% TM
5
100 sec
4
60% TM
3
100 sec
5
80% TM
2
100 sec
6
100% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

6 sets