starting strength
Starting Strength Program
Free Starting Strength style template with classic A/B workouts, barbell basics, and one-click Gym Log import.
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 dateSquat, bench, and deadlift
- Back Squat — 3 x 5
- Bench Press — 3 x 5
- Deadlift — 1 x 5
Workout B
2 days laterSquat, overhead press, and clean
- Back Squat — 3 x 5
- Overhead Press — 3 x 5
- Power Clean — 5 x 3
Workout A
4 days laterRepeat 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.
How to track this workout in Gym Log
After import, each session lands directly on your Gym Log calendar. You can then edit the workouts, add notes, record your sets, or swap exercises based on your equipment and recovery.
- Open the import page.
- Choose your start date.
- Add the template to your Gym Log calendar.
- Edit any workout day to personalize the routine.
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.