Workout Routine

Starting Strength Mods

by Acrombleholme

SS with accessories

Workouts

Workout 1

bench press

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

bench press

3 sets

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

squat

3 sets

barbell row

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

barbell row

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

chinup

1 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

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

seated cable row

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

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

seated curl

3 sets

Workout 2

front squat

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

front squat

3 sets

overhead press

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

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

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

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 5 kg.

Deload: After 3 uncompleted sessions, 1RM will be suggested to decrease by 10 %

deadlift

1 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

dip

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

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

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lateral raise

3 sets