starting strength

Starting Strength Program

Free Starting Strength style template with classic A/B workouts, barbell basics, and one-click Gym Log import.

Level

Beginner

Goal

Build basic barbell strength through repeated practice of the main lifts.

Frequency

3 training days per week alternating A and B workouts.

Equipment

Barbell, rack, bench, plates, and room to pull from the floor.

Beginner Strength

Starting Strength Program is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the starting strength template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This starting strength program is organized as a 3 training days per week alternating a and b workouts. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Workout A

Starts on your chosen date

Squat, bench, and deadlift

Back Squat — 3 x 5
Bench Press — 3 x 5
Deadlift — 1 x 5

Workout B

2 days later

Squat, overhead press, and clean

Back Squat — 3 x 5
Overhead Press — 3 x 5
Power Clean — 5 x 3

Workout A

4 days later

Repeat A later in the week

Back Squat — 3 x 5
Bench Press — 3 x 5
Deadlift — 1 x 5

Why this template works

Classic novice structure with minimal guesswork.
Frequent practice on the main barbell lifts.
Easy to track from session to session.
Strong fit for simple home gym setups.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Barbell-focused beginners.
Lifters who enjoy simple A/B programming.
People who want clear progression instead of a large exercise menu.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Keep jumps in weight small.
Respect technique on squats and deadlifts.
Avoid adding too many extra exercises early on.

Frequently asked questions

Is Starting Strength good for beginners?

Yes. It was built for novices who need repeated practice on basic barbell lifts.

How is Starting Strength different from 5x5?

Starting Strength usually uses fewer work reps on some lifts and often places more focus on barbell skill practice.