5
Test Weight Reps (<12) 1RM 5RM lb Increase
Squat 225 8 279 250 5
Bench Press 135 5 152 135 5
Deadlift 185 5 208 185 10
Press 95 5 107 95 5
Power Clean 95 5 107 95 5
Workout A Sets x Reps Session #1 Session #3 Session #5 Session #7 Session #9
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 100 100 105 110 115
warmup 1x3 150 155 160 165 170
warmup 1x2 200 205 215 220 230
Mark Rippetoe's Starting Strength
Smallest Weight Increment:
Rippetoe/Starting Strength Question Forum Starting Strength Wiki
Starting Strength Official Website
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
Original Novice Program
working sets 3x5 250 260 270 280 290
Bench Press warmup 2x5 45 45 45 45 45
warmup 1x5 65 70 70 75 75 warmup 1x3 90 95 100 105 105 warmup 1x2 120 125 130 135 135 working sets 3x5 135 140 145 150 155 Deadlift warmup 2x5 70 75 80 85 90 warmup 1x3 110 115 120 125 135 warmup 1x2 155 165 170 180 190 working set 1x5 185 195 205 215 225
Workout B Sets x Reps Session #2 Session #4 Session #6 Session #8 Session #10
Squat warmup 2x5 45 45 45 45 45 warmup 1x5 100 105 110 110 115 warmup 1x3 150 155 165 170 175 warmup 1x2 200 210 220 225 235 working sets 3x5 255 265 275 285 295 Press warmup 2x5 45 45 45 45 45 warmup 1x5 50 55 55 60 60 warmup 1x3 65 70 70 75 80 warmup 1x2 80 85 85 90 95 working sets 3x5 95 100 105 110 115
Power Clean warmup 2x5 45 45 45 45 45
warmup 1x5 50 55 55 60 60
warmup 1x3 65 70 70 75 80
warmup 1x2 80 85 85 90 95
% to Reset 0.00% 0.00% 0.00% 0.00% 0.00%
Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23
45 45 45 45 45 45 45
120 120 125 130 135 140 140
180 185 190 195 200 210 215
240 245 255 260 270 280 285
Mark Rippetoe's Starting Strength
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with
Original Novice Program
300 310 320 330 340 350 360 45 45 45 45 45 45 45 80 80 85 85 90 90 95 110 115 115 120 125 125 130 140 145 150 155 160 165 170 160 165 170 175 180 185 190 90 95 100 105 110 110 115 140 145 150 155 165 170 175 195 205 215 225 230 240 250 235 245 255 265 275 285 295
Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
45 45 45 45 45 45 45 120 125 130 130 135 140 145 180 185 195 200 205 210 215 240 250 260 265 275 280 290 305 315 325 335 345 355 365 45 45 45 45 45 45 45 65 65 70 70 75 75 80 80 85 90 90 95 100 105 100 105 110 110 115 120 125 120 125 130 135 140 145 150 45 45 45 45 45 45 45 65 65 70 70 75 75 80 80 85 90 90 95 100 105 100 105 110 110 115 120 125 120 125 130 135 140 145 150
5
Test Weight Reps (<12)
Squat 100 5
Bench Press 100 5
Press 100 5
Deadlift 100 5
Power Clean 100 5
Workout A Sets x Reps Session #1 Session #3
Squat warmup 2x5 45 45 warmup 1x5 40 40 warmup 1x3 60 65 warmup 1x2 80 85 working sets 3x5 100 110 Press warmup 2x5 45 45 warmup 1x5 55 55 warmup 1x3 70 70 warmup 1x2 85 85 working sets 3x5 100 105 Deadlift warmup 2x5 40 warmup 1x3 60 warmup 1x2 85 working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 100
Smallest Weight Increment:
Mark Rippetoe's Starting Strength
Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Workout B Sets x Reps Session #2 Session #4 Squat warmup 2x5 45 45 warmup 1x5 40 45 warmup 1x3 60 65 warmup 1x2 80 90 working sets 3x5 105 115
Bench Press warmup 5 45 45
warmup 5 50 50 warmup 5 70 70 warmup 90 90 working sets 5 100 105 Back Extensions working sets 3-5x10
(or Glute Ham Raises)
Chin-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set
1RM 5RM Lb Increase % to Reset 113 100 5 0.00% 113 100 5 0.00% 113 100 5 0.00% 113 100 15 0.00% 113 100 5 0.00%
Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17
45 45 45 45 45 45 45 45 50 55 60 60 65 70 70 75 80 90 95 100 105 95 100 110 120 125 135 140 120 130 140 150 160 170 180 45 45 45 45 45 45 45 60 60 65 65 70 70 75 75 80 80 85 90 90 95 90 95 100 105 110 110 115 110 115 120 125 130 135 140 45 50 55 60 65 75 85 95 95 110 120 135 115 130 145 160 45 45 45 55 60 60 70 75 80 85 90 95 105 110 115
Mark Rippetoe's Starting Strength
Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 45 45 45 45 45 45 45 50 50 55 60 65 70 70 75 80 85 90 95 105 110 100 105 115 120 130 140 145 125 135 145 155 165 175 185 45 45 45 45 45 45 45 55 55 60 60 65 65 70 75 80 80 85 90 90 95 95 100 105 110 115 120 125 110 115 120 125 130 135 140
Session #19 Session #21 Session #23 45 45 45 75 80 80 110 120 125 150 160 165 190 200 210 45 45 45 75 80 85 100 105 105 120 125 130 145 150 155 70 105 145 175 45 45 65 65 80 85 100 105 120 125
Session #20 Session #22 Session #24 45 45 45 75 80 85 115 120 125 155 160 170 195 205 215 45 45 45 70 75 75 100 105 105 130 135 135 145 150 155
5
Test Weight Reps (<12)
Squat 100 5
Bench Press 100 5
Deadlift 100 5
Press 100 5
Monday Sets x Reps Session #1 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 45 warmup 1x3 60 65 warmup 1x2 80 90 working sets 3x5 100 115
Bench Press warmup 2x5 45
warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 100 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 105
Chin-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Smallest Weight Increment:
Mark Rippetoe's Starting Strength
Practical Programming Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Wednesday Sets x Reps Session #2 Session #5 Squat warmup 2x5 45 45 warmup 1x5 40 45 warmup 1x3 60 70 warmup 1x2 80 95 working sets 3x5 105 120
Bench Press warmup 2x5 45
warmup 1x5 55 warmup 1x3 75 warmup 1x2 95 working sets 3x5 110 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 100 Deadlift warmup 2x5 40 45 warmup 1x3 60 65 warmup 1x2 85 95 working set 1x5 100 115
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 50 warmup 1x3 65 75 warmup 1x2 85 100 working sets 3x5 110 125
Bench Press warmup 2x5 45
warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 105 Press warmup 2x5 45 warmup 1x5 60 warmup 1x3 75 warmup 1x2 90 working sets 5x3 110
Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set
1RM 5RM Lb Increase % to Reset
113 100 5 0.00% 113 100 5 0.00% 113 100 15 0.00% 113 100 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45 50 55 60 70 75 80 85 75 85 95 105 110 120 130 100 115 125 140 150 160 175 130 145 160 175 190 205 220 45 45 45 45 55 65 70 80 80 90 100 110 100 115 130 140 115 130 145 160 45 45 45 65 70 80 80 90 105 100 110 125 120 135 150
Mark Rippetoe's Starting Strength
Practical Programming Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 50 60 65 70 75 80 90 80 90 95 105 115 125 135 105 120 130 140 155 165 180 135 150 165 180 195 210 225 45 45 45 60 70 75 85 95 105 110 125 135 125 140 155 45 45 45 45 60 70 75 85 80 90 100 110 95 110 120 135 115 130 145 160 50 55 60 70 75 80 85 75 85 95 105 110 120 130 110 120 135 145 160 170 185 130 145 160 175 190 205 220
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45 55 60 65 70 80 85 90 80 90 100 110 120 125 135 110 120 135 145 160 170 180 140 155 170 185 200 215 230 45 45 45 45 60 65 75 80 80 90 105 115 105 120 135 145 120 135 150 165 45 45 45 65 75 85 85 95 105 105 115 130 125 140 155
Session #28 Session #31 Session #34 45 45 45 90 100 105 140 150 155 185 200 210 235 250 265 45 85 120 155 175 45 45 90 95 115 125 140 150 165 180
Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215 240 255 270 45 45 85 90 115 125 150 165 170 185 45 95 120 145 175 90 100 105 140 150 155 195 210 225 235 250 265
Session #30 Session #33 Session #36
45 45 45 95 100 110 145 155 165 195 205 220 245 260 275 45 90 125 160 180 45 45 90 100 115 125 140 155 170 185
5
Test Weight Reps (<12)
Squat 100 5
Bench Press 100 5
Power Clean 100 5
Deadlift 100 5
Press 100 5
Monday Sets x Reps Session #1 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 45 warmup 1x3 60 65 warmup 1x2 80 90 working sets 3x5 100 115
Bench Press warmup 2x5 45
warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 100 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 105
Chin-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Smallest Weight Increment:
Mark Rippetoe's Starting Strength
Wichita Falls Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Wednesday Sets x Reps Session #2 Session #5 Squat warmup 2x5 45 45 warmup 1x5 40 45 warmup 1x3 60 70 warmup 1x2 80 95 working sets 3x5 105 120
Bench Press warmup 2x5 45
warmup 1x5 55 warmup 1x3 75 warmup 1x2 95 working sets 3x5 110 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 100 Deadlift warmup 2x5 40 warmup 1x3 60 warmup 1x2 85 working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 100
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 50 warmup 1x3 65 75 warmup 1x2 85 100 working sets 3x5 110 125
Bench Press warmup 2x5 45
warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 105 Press warmup 2x5 45 warmup 1x5 60 warmup 1x3 75 warmup 1x2 90 working sets 5x3 110
Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set
1RM 5RM Lb Increase % to Reset 113 100 5 0.00% 113 100 5 0.00% 113 100 5 0.00% 113 100 15 0.00% 113 100 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45 50 55 60 70 75 80 85 75 85 95 105 110 120 130 100 115 125 140 150 160 175 130 145 160 175 190 205 220 45 45 45 45 55 65 70 80 80 90 100 110 100 115 130 140 115 130 145 160 45 45 45 65 70 80 80 90 105 100 110 125 120 135 150
Mark Rippetoe's Starting Strength
Wichita Falls Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 50 60 65 70 75 80 90 80 90 95 105 115 125 135 105 120 130 140 155 165 180 135 150 165 180 195 210 225 45 45 45 60 70 75 85 95 105 110 125 135 125 140 155 45 45 45 45 60 70 75 85 80 90 100 110 95 110 120 135 115 130 145 160 45 50 55 60 65 75 85 95 95 110 120 135 115 130 145 160 45 45 45 55 60 60 70 75 80 85 90 95 105 110 115
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45 55 60 65 70 80 85 90 80 90 100 110 120 125 135 110 120 135 145 160 170 180 140 155 170 185 200 215 230 45 45 45 45 60 65 75 80 80 90 105 115 105 120 135 145 120 135 150 165 45 45 45 65 75 85 85 95 105 105 115 130 125 140 155
Session #28 Session #31 Session #34 45 45 45 90 100 105 140 150 155 185 200 210 235 250 265 45 85 120 155 175 45 45 90 95 115 125 140 150 165 180
Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215 240 255 270 45 45 85 90 115 125 150 165 170 185 45 95 120 145 175 70 105 145 175 45 45 65 65 80 85 100 105 120 125
Session #30 Session #33 Session #36
45 45 45 95 100 110 145 155 165 195 205 220 245 260 275 45 90 125 160 180 45 45 90 100 115 125 140 155 170 185
5
Current Max Reps (<12)
Squat 100 5 Front Squat 100 5 Bench Press 100 5 Power Clean 100 5 Deadlift 100 5 Press 100 5
Monday Sets x Reps Session #1 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 40 warmup 1x3 60 65 warmup 1x2 80 85 working sets 3x5 100 110
Bench Press warmup 2x5 45
warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 100 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 105
Chin-Ups working sets 3 sets to failure Weighted Unweighted
1st Set 2nd Set 3rd Set
Smallest Weight Increment:
Mark Rippetoe's Starting Strength
Advanced Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Wednesday Sets x Reps Session #2 Session #5
Front Squat warmup 2x5 45 45
warmup 1x5 40 40 warmup 1x3 60 60 warmup 1x2 80 80 working sets 3x5 100 105
Bench Press warmup 2x5 45
warmup 1x5 55 warmup 1x3 75 warmup 1x2 95 working sets 3x5 110 Press warmup 2x5 45 warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 100 Deadlift warmup 2x5 40 warmup 1x3 60 warmup 1x2 85 working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55 warmup 1x3 70 warmup 1x2 85 working sets 5x3 100
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 45 warmup 1x3 60 65 warmup 1x2 80 90 working sets 3x5 105 115
Bench Press warmup 2x5 45
warmup 1x5 50 warmup 1x3 70 warmup 1x2 90 working sets 3x5 105 Press warmup 2x5 45 warmup 1x5 60 warmup 1x3 75 warmup 1x2 90 working sets 5x3 110
Pull-Ups working sets 3 sets to failure Unweighted Weighted
1st Set 2nd Set 3rd Set
1RM 5RM Lb Increase % to Reset 113 100 5 0.00% 113 100 5 0.00% 113 100 5 0.00% 113 100 5 0.00% 113 100 15 0.00% 113 100 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45 45 50 55 60 60 65 70 70 75 80 90 95 100 105 95 100 110 120 125 135 140 120 130 140 150 160 170 180 45 45 45 45 55 65 70 80 80 90 100 110 100 115 130 140 115 130 145 160 45 45 45 65 70 80 80 90 105 100 110 125 120 135 150
Weighted Unweighted Weighted Unweighted Weighted Unweighted Weighted
Mark Rippetoe's Starting Strength
Advanced Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated with the
Starting Strength Official Website Starting Strength Wiki
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 40 45 45 50 50 50 55 65 65 70 75 75 80 80 85 90 95 100 100 105 110 110 115 120 125 130 135 140 45 45 45 60 70 75 85 95 105 110 125 135 125 140 155 45 45 45 45 60 70 75 85 80 90 100 110 95 110 120 135 115 130 145 160 45 50 55 60 65 75 85 95 95 110 120 135 115 130 145 160 45 45 45 55 60 60 70 75 80 85 90 95 105 110 115
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45 50 50 55 60 65 70 70 75 80 85 90 95 105 110 100 105 115 120 130 140 145 125 135 145 155 165 175 185 45 45 45 45 60 65 75 80 80 90 105 115 105 120 135 145 120 135 150 165 45 45 45 65 75 85 85 95 105 105 115 130 125 140 155
Session #28 Session #31 Session #34 45 45 45 75 80 80 110 120 125 150 160 165 190 200 210 45 85 120 155 175 45 45 90 95 115 125 140 150 165 180
Session #29 Session #32 Session #35 45 45 45 55 60 60 85 90 90 115 120 120 145 150 155 45 45 85 90 115 125 150 165 170 185 45 95 120 145 175 70 105 145 175 45 45 65 65 80 85 100 105 120 125
Session #30 Session #33 Session #36
45 45 45 75 80 85 115 120 125 155 160 170 195 205 215 45 90 125 160 180 45 45 90 100 115 125 140 155 170 185