BIBLIOTECADERUTINAS.

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Mark Rippetoe's Starting

En las pestañas siguientes encontrareis variaciones del entrenamiento origin

Programa Original para Novatos

Esta es la calculadora de Starting Strength de Mark Rippetoe. Sólo edita las celdas en amarillo. La prim
inicial. La columna de "Reps", normalmente puede mantenerse en "5" Reps para cada ejercicio. La columna
levantamiento por ejercicio. Si no estás seguro, no toques ese campo. La columna "% para reiniciar" es la
máximos anteriores y sólo debe usarse si está comenzando con un máximo anteriormente ya alcanzado co
campo "Incremento más pequeño" es el incremento de peso más pequeño que se puede añadir a la barra (n
entrenamientos se leen por columna y la rotación es A/B/A/B. ¡Bue
======
======
======
ID#AAAAKS7Re
ID#AAAAKS7Re
ID#AAAAKS7Re
Sitio web 1E 1k
3A Strength
oficial de Starting
(2020-09-22
(2020-09-22
(2020-09-22
Starting Strength Wiki
20:56:44)
20:56:44)
20:56:44)
# of Reps used
Test/Starting Smallest weight
for
Incremento más pequeño weight,
5 default increment
is
Testing/Starting
weight used for
Peso de prueba Reps weight, default is
first(<12)
workout
Sentadilla 300 5 5
Press de banca 150 5
Peso muerto 100 5
Press militar 100 5
Arrancada 100 5

Entrenamiento A Sets x Reps Session #1 Session #3

Sentadilla Calentamiento 2x5 45 45
Calentamiento 1x5 120 120
Calentamiento 1x3 180 185
Calentamiento 1x2 240 245
Trabajo efectivo 3x5 300 310

Press de banca Calentamiento 2x5 45 45

Calentamiento 1x5 75 75
Calentamiento 1x3 105 105
Calentamiento 1x2 135 135
Trabajo efectivo 3x5 150 155

Peso muerto Calentamiento 2x5 40 40

Calentamiento 1x3 60 65
Calentamiento 1x2 85 90
Trabajo efectivo 1x5 100 110

Entrenamiento B Sets x Reps Session #2 Session #4

Sentadilla Calentamiento 2x5 45 45
Calentamiento 1x5 120 125
 Calentamiento 1x3 180 185
Calentamiento 1x2 240 250
Trabajo efectivo 3x5 305 315

Press militar Calentamiento 2x5 45 45

Calentamiento 1x5 55 55
Calentamiento 1x3 70 70
Calentamiento 1x2 85 85
Trabajo efectivo 3x5 100 105

Arrancada Calentamiento 2x5 45 45

Calentamiento 1x5 55 55
Calentamiento 1x3 70 70
Calentamiento 1x2 85 85
Trabajo efectivo 5x3 100 105
oe's Starting Strength
el entrenamiento original en Inglés pero que siguen el mismo esquema

ama Original para Novatos

a las celdas en amarillo. La primera columna, "Peso de prueba", es donde se ingresará el peso
s para cada ejercicio. La columna "Incremento de kg" es la cantidad que deseas aumentar en cada
a columna "% para reiniciar" es la distancia desde la que deseas comenzar antes de alcanzar tus
mo anteriormente ya alcanzado con esta rutina, es común reiniciar con un 5-15% en ese caso. El
que se puede añadir a la barra (normalmente 5, o menos si cuentas con discos fraccionales). Los
mna y la rotación es A/B/A/B. ¡Buena suerte y FUERZA!
======
======
====== ======
ID#AAAAKS7Re
ID#AAAAKS7Re======
ID#AAAAKS7Re ====== ID#AAAAKS7Re ======
b 1E 1k
3A Strength
oficial de Starting ID#AAAAKS7Re ID#AAAAKS7Re 1o ID#AAAAKS7Re
(2020-09-22
(2020-09-22 08
(2020-09-22
Starting Strength Wiki 2E (2020-09-22 2g
20:56:44)
20:56:44)
20:56:44) (2020-09-22 (2020-09-22 20:56:44) (2020-09-22
# of Reps used
Test/Starting Smallest weight 20:56:44) 20:56:44) # of lbs to 20:56:44)
for
weight, default increment
is Estimated/Actual
Estimated/Actual increase from % of weight to
Testing/Starting
weight used for 1 Rep Max 5 Rep Max workout-to- reset/backtrack.
weight,
1RM default is 5RM Incremento de kg % workout
para reiniciar
first workout
5 338 300 5 0.00%
169 150 5 0.00%
113 100 10 0.00%
113 100 5 0.00%
113 100 5 0.00%

Session #5 Session #7 Session #9 Session #11 Session #13 Session #15

45 45 45 45 45 45
125 130 135 140 140 145
190 195 200 210 215 220
255 260 270 280 285 295
320 330 340 350 360 370

45 45 45 45 45 45
80 80 85 85 90 90
110 115 115 120 125 125
140 145 150 155 160 165
160 165 170 175 180 185

45 50 55 60 60 65
70 75 80 90 95 100
100 110 115 125 135 140
120 130 140 150 160 170

Session #6 Session #8 Session #10 Session #12 Session #14 Session #16
45 45 45 45 45 45
130 130 135 140 145 150
195 200 205 210 215 225
260 265 275 280 290 300
325 335 345 355 365 375

45 45 45 45 45 45
60 60 65 65 70 70
75 80 80 85 90 90
90 95 100 105 110 110
110 115 120 125 130 135

45 45 45 45 45 45
60 60 65 65 70 70
75 80 80 85 90 90
90 95 100 105 110 110
110 115 120 125 130 135
Session #17 Session #19 Session #21 Session #23
45 45 45 45
150 155 160 160
225 230 240 245
300 310 320 325
380 390 400 410

45 45 45 45
95 95 100 100
130 135 140 140
170 175 180 180
190 195 200 205

70 75 80 80
105 110 120 125
150 160 170 175
180 190 200 210

Session #18 Session #20 Session #22 Session #24

45 45 45 45
150 155 160 165
230 235 240 245
305 315 320 330
385 395 405 415

45 45 45 45
75 75 80 85
95 100 105 105
115 120 125 130
140 145 150 155

45 45 45 45
75 75 80 85
95 100 105 105
115 120 125 130
140 145 150 155
 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 affiliate
Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or you
maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to
lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The “% to Reset,” column is how far back you'd like
hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by col
rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

====== ====== ======

ID#AAAAKS7Re ID#AAAAKS7Re====== ====== ID#AAA
Starting 2s
3wStrength Official
28 Website ID#AAAAKS7Re ID#AAAAKS7Re 3c
(2020-09-22
Starting (2020-09-22 24
Strength Wiki 3M (202
Rippetoe/Starting Strength20:56:44)
20:56:44) Question Forum (2020-09-22 (2020-09-22 20:56:4
Test/Starting Smallest
# of reps weight 20:56:44) 20:56:44) # of lbs
weight, default increment
completed
is in Estimated/Actual
Estimated/Actual
increas
Smallest Weight Increment: 5
weight used foryour most recent1 Rep Max 5 Rep Max from wo
Test Weight Repsfirst(<12)
workout max 1RM 5RM Lb Increase workou
Squat 100 5 113 100 5
Bench Press 100 5 113 100 5
Press 100 5 113 100 5
Deadlift 100 5 113 100 15
Power Clean 100 5 113 100 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 40 40 45 50 55
warmup 1x3 60 65 70 75 80
warmup 1x2 80 85 95 100 110
working sets 3x5 100 110 120 130 140
 Press warmup 2x5 45 45 45 45 45
warmup 1x5 55 55 60 60 65
warmup 1x3 70 70 75 80 80
warmup 1x2 85 85 90 95 100
working sets 3x5 100 105 110 115 120

Deadlift warmup 2x5 40 45 50

warmup 1x3 60 65 75
warmup 1x2 85 95 110
working set 1x5 100 115 130

Power Clean warmup 2x5 45 45

warmup 1x5 55 55
warmup 1x3 70 70
warmup 1x2 85 85
working sets 5x3 100 105

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 40 45 50 50 55
warmup 1x3 60 65 75 80 85
warmup 1x2 80 90 100 105 115
working sets 3x5 105 115 125 135 145
====== ======
Bench Press warmup
ID#AAAAKS7Re
====== 5 45
ID#AAAAKS7Re 45 45 45 45
warmup
3g
ID#AAAAKS7Re 5 1Q50 50 55 55 60
warmup
1Y (2020-09-22 5 70
(2020-09-22 70 75 80 80
20:56:44)
warmup
(2020-09-22 ======
20:56:44)
90 90 95 100 105
Unweighted
working sets if
20:56:44) 5 ID#AAAAKS7Re
Unweighted
100 if 105 110 115 120
progressing if
Unweighted 3Y
progressing
toward GHR's,
progressing (2020-09-22
toward GHR's,
Back Extensions working sets 3-5x10 20:56:44) if not
weighted if not
toward GHR's, weighted
(or Glute Ham Raises) Add weight once
weighted if not
completing more
Chin-Ups working sets 3 sets to failure than 15 reps
1st Set
2nd Set
3rd Set
h

ogram and is not affiliated with the book

starting weight (or your previous rep
s.) that you would like to increase each
how far back you'd like to begin before
n to reset 5-15% in that case. The
orkouts are read by column and the

====== ======
====== ID#AAAAKS7Re ID#AAAAKS7Re
ID#AAAAKS7Re 3c 3E
3M (2020-09-22 (2020-09-22
(2020-09-22 20:56:44) 20:56:44)
20:56:44) # of lbs to % of weight to
Estimated/Actual
increase each lift
reset/backtrack.
5 Rep Max from workout-to-
5-15% is
% to Reset
workout common
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
60 60 65 70 75 80 80
90 95 100 105 110 120 125
120 125 135 140 150 160 165
150 160 170 180 190 200 210
 45 45 45 45 45 45 45
65 70 70 75 75 80 85
85 90 90 95 100 105 105
105 110 110 115 120 125 130
125 130 135 140 145 150 155

55 60 70
85 95 105
120 135 145
145 160 175

45 45 45 45
60 60 65 65
75 80 80 85
90 95 100 105
110 115 120 125

Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
45 45 45 45 45 45 45
60 65 70 70 75 80 85
90 95 105 110 115 120 125
120 130 140 145 155 160 170
155 165 175 185 195 205 215

45 45 45 45 45 45 45
60 65 65 70 70 75 75
85 90 90 95 100 105 105
110 115 120 125 130 135 135
125 130 135 140 145 150 155
 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 affiliate
Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or you
maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to
lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The “% to Reset,” column is how far back you'd like
hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by col
rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

====== ====== ======

ID#AAAAKS7Re ID#AAAAKS7Re====== ====== ID#AAAA
Starting 3s Website
1MStrength Official
0k ID#AAAAKS7Re ID#AAAAKS7Re 2o
(2020-09-22
Starting (2020-09-22 2k
Strength Wiki 1w (2020-
Rippetoe/Starting Strength20:56:44)
20:56:44) Question Forum (2020-09-22 (2020-09-22 20:56:44
Test/Starting Smallest
# of reps weight 20:56:44) 20:56:44) # of lbs t
weight, default increment
completed
is in Estimated/Actual
Estimated/Actual
increase
Smallest Weight Increment: 5
weight used foryour most recent1 Rep Max 5 Rep Max from wor
Test Weight Reps
first(<12)
workout max 1RM 5RM Lb Increase workout
Squat 215 5 242 215 5
Bench Press 125 5 141 125 5
Deadlift 220 5 248 220 15
Press 65 5 73 65 5

Monday Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 85 90 95 100 110
warmup 1x3 125 135 145 155 165
warmup 1x2 170 180 195 205 220
working sets 3x5 215 230 245 260 275

Bench Press warmup 2x5 45 45 45

 warmup 1x5 60 70 75
warmup 1x3 85 95 105
warmup 1x2 110 125 135
working sets 3x5 125 140 155

Press warmup 2x5 ====== 45 45

warmup 1x5 ID#AAAAKS7Re 35 45
1I
warmup 1x3 45 55
(2020-09-22
warmup 1x2 20:56:44) 55 70
working sets 5x3 Add weight once 70 85
completing more
Chin-Ups working sets 3 sets to failure than 15 reps
1st Set
2nd Set
3rd Set

Wednesday Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 85 90 100 105 110
warmup 1x3 130 140 150 155 165
warmup 1x2 175 185 200 210 220
working sets 3x5 220 235 250 265 280

Bench Press warmup 2x5 45 45

warmup 1x5 65 75
warmup 1x3 90 105
warmup 1x2 120 135
working sets 3x5 135 150

Press warmup 2x5 45 45 45

warmup 1x5 35 40 50
warmup 1x3 45 55 65
warmup 1x2 55 65 80
working sets 5x3 65 80 95

Deadlift warmup 2x5 85 90 100 105 110

warmup 1x3 130 140 150 155 165
warmup 1x2 185 195 210 225 235
 working set 1x5 220 235 250 265 280

Friday Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 90 95 100 105 110
warmup 1x3 135 140 150 160 170
warmup 1x2 180 190 200 215 225
working sets 3x5 225 240 255 270 285

Bench Press warmup 2x5 45 45 45

warmup 1x5 65 70 80
warmup 1x3 90 100 110
warmup 1x2 115 130 140
working sets 3x5 130 145 160

Press warmup 2x5 ====== 45 45

warmup 1x5 ID#AAAAKS7Re 40 45
0o
warmup 1x3 50 60
(2020-09-22
warmup 1x2 20:56:44) 60 75
working sets 5x3 Add weight once 75 90
completing more
Pull-Ups working sets 3 sets to failure than 15 reps
1st Set
2nd Set
3rd Set
th

rogram and is not affiliated with the book

ur starting weight (or your previous rep
bs.) that you would like to increase each
s how far back you'd like to begin before
on to reset 5-15% in that case. The
Workouts are read by column and the

====== ======
====== ID#AAAAKS7Re ID#AAAAKS7Re
ID#AAAAKS7Re 2o 14
1w (2020-09-22 (2020-09-22
(2020-09-22 20:56:44) 20:56:44)
20:56:44) # of lbs to % of weight to
Estimated/Actual
increase each lift
reset/backtrack.
5 Rep Max from workout-to-
5-15% is
% to Reset
workout common
0.00%
0.00%
0.00%
0.00%

Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34
45 45 45 45 45 45 45
115 120 125 130 140 145 150
170 180 190 200 210 215 225
230 240 255 265 280 290 300
290 305 320 335 350 365 380

45 45 45
 85 90 100
115 125 140
150 165 180
170 185 200

45 45 45 45
55 60 70 75
70 80 90 100
85 95 110 120
100 115 130 145

Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35
45 45 45 45 45 45 45
115 120 130 135 140 145 150
175 185 195 200 210 220 230
235 245 260 270 280 295 305
295 310 325 340 355 370 385

45 45 45 45
80 90 95 105
115 125 135 145
145 160 175 185
165 180 195 210

45 45 45
60 65 75
75 85 95
90 105 115
110 125 140

115 120 130 135 140 145 150

175 185 195 200 210 220 230
250 260 275 285 300 310 325
 295 310 325 340 355 370 385

Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36
45 45 45 45 45 45 45
120 125 130 135 140 150 155
180 185 195 205 215 225 230
240 250 260 275 285 300 310
300 315 330 345 360 375 390

45 45 45
85 95 100
120 130 140
155 170 180
175 190 205

45 45 45 45
55 65 70 80
70 80 90 105
85 100 110 125
105 120 135 150
 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 affiliate
Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or you
maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to
lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The “% to Reset,” column is how far back you'd like
hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by col
rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

====== ====== ======

ID#AAAAKS7Re ID#AAAAKS7Re====== ====== ID#AAAA
Starting 18
10Strength Official
20 Website ID#AAAAKS7Re ID#AAAAKS7Re 2w
(2020-09-22
Starting (2020-09-22 1U
Strength Wiki 0c (2020-
Rippetoe/Starting Strength20:56:44)
20:56:44) Question Forum (2020-09-22 (2020-09-22 20:56:44
Test/Starting Smallest
# of reps weight 20:56:44) 20:56:44) # of lbs t
weight, default increment
completed
is in Estimated/Actual
Estimated/Actual
increase
Smallest Weight Increment: 5
weight used foryour most recent1 Rep Max 5 Rep Max from wor
Test Weight Reps
first(<12)
workout max 1RM 5RM Lb Increase workout
Squat 215 5 242 215 5
Bench Press 125 5 141 125 5
Power Clean 45 5 51 45 5
Deadlift 185 5 208 185 15
Press 65 5 73 65 5

Monday Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 85 90 95 100 110
warmup 1x3 125 135 145 155 165
warmup 1x2 170 180 195 205 220
working sets 3x5 215 230 245 260 275
 Bench Press warmup 2x5 45 45 45
warmup 1x5 60 70 75
warmup 1x3 85 95 105
warmup 1x2 110 125 135
working sets 3x5 125 140 155

Press warmup 2x5 ====== 45 45

warmup 1x5 ID#AAAAKS7Re 35 45
2A
warmup 1x3 45 55
(2020-09-22
warmup 1x2 20:56:44) 55 70
working sets 5x3 Add weight once 70 85
completing more
Chin-Ups working sets 3 sets to failure than 15 reps
1st Set
2nd Set
3rd Set

Wednesday Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 85 90 100 105 110
warmup 1x3 130 140 150 155 165
warmup 1x2 175 185 200 210 220
working sets 3x5 220 235 250 265 280

Bench Press warmup 2x5 45 45

warmup 1x5 65 75
warmup 1x3 90 105
warmup 1x2 120 135
working sets 3x5 135 150

Press warmup 2x5 45 45 45

warmup 1x5 35 40 50
warmup 1x3 45 55 65
warmup 1x2 55 65 80
working sets 5x3 65 80 95

Deadlift warmup 2x5 70 80 85

warmup 1x3 110 120 125
 warmup 1x2 155 170 180
working set 1x5 185 200 215

Power Clean warmup 2x5 45 45

warmup 1x5 20 25
warmup 1x3 30 35
warmup 1x2 35 40
working sets 5x3 45 50

Friday Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 90 95 100 105 110
warmup 1x3 135 140 150 160 170
warmup 1x2 180 190 200 215 225
working sets 3x5 225 240 255 270 285

Bench Press warmup 2x5 45 45 45

warmup 1x5 65 70 80
warmup 1x3 90 100 110
warmup 1x2 115 130 140
working sets 3x5 130 145 160

Press warmup 2x5 ====== 45 45

warmup 1x5 ID#AAAAKS7Re 40 45
3U
warmup 1x3 50 60
(2020-09-22
warmup 1x2 20:56:44) 60 75
working sets 5x3 Add weight once 75 90
completing more
Pull-Ups working sets 3 sets to failure than 15 reps
1st Set
2nd Set
3rd Set
th

rogram and is not affiliated with the book

ur starting weight (or your previous rep
bs.) that you would like to increase each
s how far back you'd like to begin before
on to reset 5-15% in that case. The
Workouts are read by column and the

====== ======
====== ID#AAAAKS7Re ID#AAAAKS7Re
ID#AAAAKS7Re 2w 3Q
0c (2020-09-22 (2020-09-22
(2020-09-22 20:56:44) 20:56:44)
20:56:44) # of lbs to % of weight to
Estimated/Actual
increase each lift
reset/backtrack.
5 Rep Max from workout-to-
5-15% is
% to Reset
workout common
0.00%
0.00%
0.00%
0.00%
0.00%

Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34
45 45 45 45 45 45 45
115 120 125 130 140 145 150
170 180 190 200 210 215 225
230 240 255 265 280 290 300
290 305 320 335 350 365 380
 45 45 45
85 90 100
115 125 140
150 165 180
170 185 200

45 45 45 45
55 60 70 75
70 80 90 100
85 95 110 120
100 115 130 145

Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35
45 45 45 45 45 45 45
115 120 130 135 140 145 150
175 185 195 200 210 220 230
235 245 260 270 280 295 305
295 310 325 340 355 370 385

45 45 45 45
80 90 95 105
115 125 135 145
145 160 175 185
165 180 195 210

45 45 45
60 65 75
75 85 95
90 105 115
110 125 140

90 95 100
135 145 155
 195 205 220
230 245 260

45 45 45 45
30 30 35 35
35 40 45 45
45 50 55 55
55 60 65 70

Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36
45 45 45 45 45 45 45
120 125 130 135 140 150 155
180 185 195 205 215 225 230
240 250 260 275 285 300 310
300 315 330 345 360 375 390

45 45 45
85 95 100
120 130 140
155 170 180
175 190 205

45 45 45 45
55 65 70 80
70 80 90 105
85 100 110 125
105 120 135 150
 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 affiliate
Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or you
maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to
lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The “% to Reset,” column is how far back you'd like
hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that
“Smallest Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by col
rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

====== ======
====== ID#AAAAKS7Re====== ====== ID#AAAA
Starting 3k Website
Strength Official
ID#AAAAKS7Re 1c ID#AAAAKS7Re ID#AAAAKS7Re 1A
04
Starting (2020-09-22 0g
Strength Wiki 1g (2020-
Rippetoe/Starting Strength20:56:44)
(2020-09-22 Question Forum (2020-09-22 (2020-09-22 20:56:44
20:56:44) Smallest
# of reps weight 20:56:44) 20:56:44) # of lbs t
increment in
Current/Previous
completed Estimated/Actual
Estimated/Actual
increase
Smallest Weight Increment: 5
max in .lbs your most recent1 Rep Max 5 Rep Max from wor
Current Max Reps (<12) 1RM
max 5RM Lb Increase workout
Squat 100 5 113 100 5
Front Squat 100 5 113 100 5
Bench Press 100 5 113 100 5
Power Clean 100 5 113 100 5
Deadlift 100 5 113 100 15
Press 100 5 113 100 5

Monday Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 40 40 45 50 55
warmup 1x3 60 65 70 75 80
warmup 1x2 80 85 95 100 110
working sets 3x5 100 110 120 130 140
 Bench Press warmup 2x5 45 45 45
warmup 1x5 50 55 65
warmup 1x3 70 80 90
warmup 1x2 90 100 115
working sets 3x5 100 115 130

Press warmup 2x5 ======

45 ======
45 ======
warmup 1x5 ID#AAAAKS7Re
55 ID#AAAAKS7Re
65 ID#AAAA
30 2Y 2I
warmup 1x3 70 80
(2020-09-22 (2020-09-22 (2020-
warmup 1x2 85
20:56:44) 100
20:56:44) 20:56:44
working sets 5x3 105 added so
Weight 120 added so
Weight Weight a
failure occurs at failure occurs at failure oc
Chin-Ups working sets 3 sets to failure Weighted 5-7 reps
Unweighted Weighted 5-7 reps
Unweighted Weighted 5-7 reps
1st Set
2nd Set
3rd Set

Wednesday Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14
Front Squat warmup 2x5 45 45 45 45 45
warmup 1x5 40 40 40 45 45
warmup 1x3 60 60 65 65 70
warmup 1x2 80 80 85 90 95
working sets 3x5 100 105 110 115 120

Bench Press warmup 2x5 45 45

warmup 1x5 55 60
warmup 1x3 75 85
warmup 1x2 95 110
working sets 3x5 110 125

Press warmup 2x5 45 45 45

warmup 1x5 55 60 70
warmup 1x3 70 80 90
warmup 1x2 85 95 110
working sets 5x3 100 115 130

Deadlift warmup 2x5 40 45 50

 warmup 1x3 60 65 75
warmup 1x2 85 95 110
working set 1x5 100 115 130

Power Clean warmup 2x5 45 45

warmup 1x5 55 55
warmup 1x3 70 70
warmup 1x2 85 85
working sets 5x3 100 105

Friday Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15
Squat warmup 2x5 45 45 45 45 45
warmup 1x5 40 45 50 50 55
warmup 1x3 60 65 75 80 85
warmup 1x2 80 90 100 105 115
working sets 3x5 105 115 125 135 145

Bench Press warmup 2x5 45 45 45

warmup 1x5 50 60 65
warmup 1x3 70 80 90
warmup 1x2 90 105 120
working sets 3x5 105 120 135

Press warmup 2x5 45 ====== 45 ======

warmup 1x5 60 ID#AAAAKS7Re 65 ID#AAAAKS7Re
0w 3o
warmup 1x3 75 85
(2020-09-22 (2020-09-22
warmup 1x2 90 20:56:44) 105 20:56:44)
working sets 5x3 110 Weight added so 125 Weight added so
failure occurs at failure occurs at
Pull-Ups working sets 3 sets to failure Unweighted Weighted 5-7 reps
Unweighted Weighted 5-7 reps
Unweighted
1st Set
2nd Set
3rd Set
th

rogram and is not affiliated with the book

ur starting weight (or your previous rep
bs.) that you would like to increase each
s how far back you'd like to begin before
on to reset 5-15% in that case. The
Workouts are read by column and the

====== ======
====== ID#AAAAKS7Re ID#AAAAKS7Re
ID#AAAAKS7Re 1A 2U
1g (2020-09-22 (2020-09-22
(2020-09-22 20:56:44) 20:56:44)
20:56:44) # of lbs to % of weight to
Estimated/Actual
increase each lift
reset/backtrack.
5 Rep Max from workout-to-
5-15% is
% to Reset
workout common
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%

Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34
45 45 45 45 45 45 45
60 60 65 70 75 80 80
90 95 100 105 110 120 125
120 125 135 140 150 160 165
150 160 170 180 190 200 210
 45 45 45
70 80 85
100 110 120
130 140 155
145 160 175

======
45 ======
45 ======
45 ======
45
ID#AAAAKS7Re
70 ID#AAAAKS7Re
80 ID#AAAAKS7Re
90 ID#AAAAKS7Re
95
2I 2Q 0s 3I
90 105 115 125
(2020-09-22 (2020-09-22 (2020-09-22 (2020-09-22
110
20:56:44) 125
20:56:44) 140
20:56:44) 150
20:56:44)
135 added so
Weight 150 added so
Weight 165 added so
Weight 180 added so
Weight
failure occurs at failure occurs at failure occurs at failure occurs at
5-7 reps
Unweighted Weighted 5-7 reps
Unweighted Weighted 5-7 reps
Unweighted Weighted 5-7 reps
Unweighted

Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35
45 45 45 45 45 45 45
50 50 50 55 55 60 60
75 75 80 80 85 90 90
100 100 105 110 115 120 120
125 130 135 140 145 150 155

45 45 45 45
70 75 85 90
95 105 115 125
125 135 150 165
140 155 170 185

45 45 45
75 85 95
100 110 120
120 135 145
145 160 175

55 60 70
 85 95 105
120 135 145
145 160 175

45 45 45 45
60 60 65 65
75 80 80 85
90 95 100 105
110 115 120 125

Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36
45 45 45 45 45 45 45
60 65 70 70 75 80 85
90 95 105 110 115 120 125
120 130 140 145 155 160 170
155 165 175 185 195 205 215

45 45 45
75 80 90
105 115 125
135 145 160
150 165 180

====== 45 ====== 45 ====== 45 ====== 45 ======

ID#AAAAKS7Re 75 ID#AAAAKS7Re 85 ID#AAAAKS7Re 90 ID#AAAAKS7Re100 ID#AAAAKS7Re
3o 1s 00 2M 2c
95 105 115 125
(2020-09-22 (2020-09-22 (2020-09-22 (2020-09-22 (2020-09-22
20:56:44) 115 20:56:44) 130 20:56:44) 140 20:56:44) 155 20:56:44)
Weight added so140 Weight added so155 Weight added so170 Weight added so185 Weight added so
failure occurs at failure occurs at failure occurs at failure occurs at failure occurs at
5-7 reps Weighted 5-7 reps
Unweighted Weighted 5-7 reps
Unweighted Weighted 5-7 reps
Unweighted Weighted 5-7 reps
 M W F M W F M W F M W F
SxR
Squats 2x5 45 45 45 45 45 45 45 45 45 45 45 45
1x5 85 85 90 90 90 95 95 100 100 100 105 105
1x3 125 130 135 135 140 140 145 150 150 155 155 160
1x2 170 175 180 180 185 190 195 200 200 205 210 215
3x5 215 220 225 230 235 240 245 250 255 260 265 270

Bench 2x5 45 45 45 45 45 45
1x5 60 65 65 70 70 75
1x3 85 90 90 95 100 105
1x2 110 115 120 125 130 135
3x5 125 130 135 140 145 150

Press 2x5 45 45 45 45 45 45
1x5 35 35 40 40 45 45
1x3 45 45 50 55 55 60
1x2 55 55 60 65 70 75
5x3 65 70 75 80 85 90

Deadlift 2x5 85 90 100 105

1x3 130 140 150 155
1x2 185 195 210 225
1x5 220 235 250 265

Chinup 1st
2nd
3rd

Pullup 1st
2nd
3rd
Plates/Side 45 35 25 10 5 2.5
215 1 1 0 0 1 0
220 1 1 0 0 1 1
225 2 0 0 0 0 0
230 2 0 0 0 0 1
235 2 0 0 0 1 0
240 2 0 0 0 1 1
245 2 0 0 1 0 0
250 2 0 0 1 0 1
255 2 0 0 1 1 0
260 2 0 0 1 1 1
265 2 0 0 2 0 0
270 2 0 0 2 0 1
 M W F M W F M W F M W F
SxR
Squats 2x5 45 45 45 45 45 45 45 45 45 45 45 45
1x5 85 85 90 90 90 95 95 100 100 100 105 105
1x3 125 130 135 135 140 140 145 150 150 155 155 160
1x2 170 175 180 180 185 190 195 200 200 205 210 215
3x5 215 220 225 230 235 240 245 250 255 260 265 270

Bench 2x5 45 45 45 45 45 45
1x5 60 65 65 70 70 75
1x3 85 90 90 95 100 105
1x2 110 115 120 125 130 135
3x5 125 130 135 140 145 150

Press 2x5 45 45 45 45 45 45
1x5 35 35 40 40 45 45
1x3 45 45 50 55 55 60
1x2 55 55 60 65 70 75
5x3 65 70 75 80 85 90

Deadlift 2x5 70 80
1x3 110 120
1x2 155 170
1x5 185 200

Power Clean 2x5 45 45

1x5 20 25
1x3 30 35
1x2 35 40
5x3 45 50

Chinup 1st
2nd
3rd

Pullup 1st
2nd
3rd
Plates/Side 45 35 25 10 5 2.5
215 1 1 0 0 1 0
220 1 1 0 0 1 1
225 2 0 0 0 0 0
230 2 0 0 0 0 1
235 2 0 0 0 1 0
240 2 0 0 0 1 1
245 2 0 0 1 0 0
250 2 0 0 1 0 1
255 2 0 0 1 1 0
260 2 0 0 1 1 1
265 2 0 0 2 0 0
270 2 0 0 2 0 1