Strength / Power – Starting Workout Plan
As charted in ‘Starting Strength: Basic Barbell Training’, a beginner starts with 3 or 4 entire-body exercises and after warm-up sets performs 3 work sets (excluding the deadlift) at a weight that is founded on the performance during the preceding workout. When the prearranged sets and repetitions are accomplished at the given weight, the load is brought up for the next workout. This is very basic, and it works for a long time for most standard novices. For a beginner, the most basic of workouts is needed.
| Workout A | Sets and Repetitions | Workout B | Sets and Repetitions |
| Barbell Squat | 3 X 5 | Barbell Squat | 3 X 5 |
| Barbell Overhead Press | 3 X 5 | Bench Press | 3 X 5 |
| Barbell Deadlift | 1 X 5 | Barbell Deadlift | 1 X 5 |
The two workouts switch across the Monday, Wednesday, Friday agenda for the first couple of weeks until the sparkle of the deadlift has subsided a tad and after the rapid initial improvements establish the deadlift well ahead of the squat. At this stage the power clean is presented.
| Workout A | Sets and Repetitions | Workout B | Sets and Repetitions |
| Barbell Squat | 3 X 5 | Barbell Squat | 3 X 5 |
| Barbell Overhead Press | 3 X 5 | Bench Press | 3 X 5 |
| Barbell Deadlift | 1 X 5 | Power Clean | 5 X 3 |
This is a very sensible exercise assortment for a novice, and a rational weekly plan. It can be adhered to for more than a few months if vigilant attention is paid to the increment boosts, rest, acceptable nutrition, and removal of activities that contest for recovery assets during this significant period of speedy strength gains.
Bibliography
- Rippetoe, Mark, and Lon Kilgore. Practical programming for strength training. 2nd ed. Wichita Falls, TX: Aasgaard Co., 2009.
- Rippetoe, Mark, and Lon Kilgore. Starting strength: basic barbell training. 2nd ed. Wichita Falls, TX: Aasgaard Co., 2007.