Workout Routine

Starting Strength

by Sandviking

Novice Linear Progression

Workouts

Alpha

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

squat

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

overhead press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

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

deadlift

1 sets

Bravo

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

squat

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

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

bench press

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

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

deadlift

1 sets