Starting Strength
Starting Strength is a 3-day strength training approach focused on foundational strength. Use it as a starting point for organizing and tracking consistent training.
What is the Starting Strength?
Starting Strength is a 3-day strength training approach focused on foundational strength. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 3×5
- Press or Bench Press — 3×5
- Deadlift — 1×5
Train three non-consecutive days per week. Alternate the press and bench press between sessions.
- Squat — 3×5
- Press or Bench Press — 3×5
- Deadlift — 1×5
In the later novice phase, the pulling slot can rotate to Power Clean 5×3 or Chin-Ups as prescribed by the program.
- Squat — 3×5
- Press or Bench Press — 3×5
- Deadlift — 1×5
Add weight when the prescribed work is completed with sound technique; use smaller jumps as progress slows.
How to use it
- Primary compound lifts
- Supplemental strength work
- Accessory exercises
- Progressive loading
Who it is for
People seeking a structured strength routine with a clear weekly schedule.
Goal
Foundational strength
Progression
The novice model uses session-to-session increases. Starting Strength's published guidance recommends larger early jumps followed by smaller increments as the novice adapts.
Accuracy note
Template based on the published Starting Strength novice program; later phases modify the pulling movement as the lifter advances.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Starting Strength
How many days per week is the Starting Strength?
This Gym Log listing is organized as a 3-day-per-week program.
Who is the Starting Strength for?
People seeking a structured strength routine with a clear weekly schedule.
Can I track the Starting Strength in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.