Starting Strength Workout with Squats, Bench, Deadlifts

Kethnaab's Basic Starting Strength with Everything http://www.workout-calculator.
com
Monday Exercise Squat Weight 20 10 20 25 35 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X
Wednesday Exercise Squat Weight Sets 20 10 15 20 25 Reps 2 1 1 1 3 5 5 3 2 5
Friday Exercise Squat Weight Sets 20 10 20 25 35
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 15 20 30 35
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 10 10 15 20
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 15 20 30 35
2 1 1 1 3
Deadlift
Weight 20 15 25 30
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 15 20 25 35
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
Weight Sets 20 20 25 35
2 1 1 1
Dips Work Sets Abs Work Sets
Weight
Sets 2
Reps 8 Reps 1 ~
Pulls/Chins Weight Work Sets Abs Work Sets Weight
Sets 3 Sets 1
Reps 8 Reps ~
Dips Work Sets Chins Work Sets
Weight
Sets 2
Weight
Sets
Weight
Sets 3
Monday Exercise Squat Weight 20 15 20 30 40 Sets 2 1 1 1 3 Reps 5 5 3 2 5
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 10 10 15 20
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 20 25 35 40
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 10 10 15 20
2 1 1 1 3
Row/Clean
Weight 20 15 20 25 35
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
Row/Clean Weight Sets 20 15 20 25 Work Sets 35
2 1 1 1 5
Pulls/Chins Weight Work Sets
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 20 30 40 45
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 10 15 20 25
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 20 30 40 45
2 1 1 1 3
Deadlift
Weight 20 25 35 45
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 20 25 30 40
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 10 15 20 25
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 25 35 45 50
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 10 15 20 25
2 1 1 1 3
Row/Clean
Weight 20 20 25 30 40
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 25 35 45 55
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 10 15 20 25
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 25 35 45 55
2 1 1 1 3
Deadlift
Weight 20 30 45 55
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 20 30 35 45
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 15 20 25 30
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 30 40 50 60
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 15 20 25 30
2 1 1 1 3
Row/Clean
Weight 20 20 30 35 45
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 30 45 55 65
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 15 20 25 30
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 30 45 55 65
2 1 1 1 3
Deadlift
Weight 20 35 55 65
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 25 35 40 50
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 15 20 25 35
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 35 45 60 70
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 15 20 25 35
2 1 1 1 3
Row/Clean
Weight 20 25 35 40 50
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Bench
Weight 20 50 70 90 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 3 5 5 3 2 5
Bench
Work Sets
Weight Sets 20 50 70 90 100
2 1 1 1 3
Deadlift
Weight 20 60 85 100
Sets 2 1 1 1
Reps 5 3 2 5
Row/Clean
Work Sets
Work Sets
Weight Sets 20 55 70 85 100
Reps 2 1 1 1 5 5 5 3 2 3
Deadlift
Work Sets
2 1 1 1
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 1
Reps ~
Chins Work Sets
Weight
Sets 3
Work Sets
Work Sets
Work Sets
2 1 1 1 3
Press
Weight 20 55 70 85 100
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Work Sets
Weight Sets 20 50 70 90 100
Reps 2 1 1 1 3 5 5 3 2 5
Press
Work Sets
Weight Sets 20 55 70 85 100
2 1 1 1 3
Row/Clean
Weight 20 55 70 85 100
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Work Sets
Reps 2 1 1 1 5 3 2 5
Work Sets
2 1 1 1 5
Sets 3
Reps 8
Dips Work Sets
Weight
Sets 2
Reps 8
Sets 3
Abs Work Sets
Weight
Sets 1
Reps ~
Abs Work Sets
Weight
Sets 3
Reps ~
Dips Work Sets
Weight
Sets 2
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8 Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 3 2 5
Reps 8
Reps ~
Reps 5 5 3 2 5
Reps 5 5 3 2 5
Reps 5 5 3 2 3
Reps 8
Reps 8
Wednesday Exercise Squat Weight Sets 20 10 15 20 Work Sets 25 Reps 2 1 1 1 3 5 5 3 2 5
Work Sets
Bench
Weight 20 15 20 30 35
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Weight Sets 20 10 10 15 Work Sets 20
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Weight 20 15 25 30
Sets 2 1 1 1
Reps 5 3 2 5
Work Sets
Reps 2 1 1 1 5 5 5 3 2 3
Dips Weight Work Sets
Sets 2
Reps 8
Sets 3
Reps 8
Abs Weight Work Sets
Sets 1
Reps ~
Sets 1
Reps ~
Work Sets
Press
Weight 20 10 10 15 20
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Reps 2 1 1 1 3 5 5 3 2 5
Row/Clean Weight 20 15 20 25 35
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Weight Sets 20 20 30 Work Sets 40
Reps 2 1 1 1 5 3 2 5
Work Sets
Sets 3
Reps 8
Sets 2
Reps 8
Sets 1
Reps ~
Sets 3
Reps ~
Work Sets
Bench
Weight 20 20 30 40 45
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Weight 20 25 35 45
Sets 2 1 1 1
Reps 5 3 2 5
Work Sets
Row/Clean Weight Sets 20 20 25 30
Reps 2 1 1 1 5 5 3 2
Work Sets
40
Sets 2
Reps 8
Sets 3
Reps 8
Sets 1
Reps ~
Sets 1
Reps ~
Work Sets
Press
Weight 20 10 15 20 25
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Reps 2 1 1 1 3 5 5 3 2 5
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Reps 2 1 1 1 5 3 2 5
Work Sets
Sets 3
Reps 8
Sets 2
Reps 8
Sets 1
Reps ~
Sets 3
Reps ~
Work Sets
Bench
Weight 20 25 35 45 55
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Weight 20 30 45 55
Sets 2 1 1 1
Reps 5 3 2 5
Work Sets
Reps 2 1 1 1 5 5 5 3 2 3
Sets 2
Reps 8
Sets 3
Reps 8
Sets 1
Reps ~
Sets 1
Reps ~
Work Sets
Press
Weight 20 15 20 25 30
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Reps 2 1 1 1 3 5 5 3 2 5
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Reps 2 1 1 1 5 3 2 5
Work Sets
Sets 3
Reps 8
Sets 2
Reps 8
Sets 1
Reps ~
Sets 3
Reps ~
Work Sets
Bench
Weight 20 30 45 55 65
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Press
Work Sets
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Weight 20 35 55
Sets 2 1 1
Reps 5 3 2
Row/Clean Weight Sets 20 25 35
Reps 2 1 1 5 5 3
Work Sets
65
5 Work Sets
40 50
1 5
2 3
Sets 2
Reps 8
Sets 3
Reps 8
Sets 1
Reps ~
Sets 1
Reps ~
Work Sets
Press
Weight 20 15 20 25 35
Sets 2 1 1 1 3
Reps 5 5 3 2 5
Bench
Work Sets
Reps 2 1 1 1 3 5 5 3 2 5
Sets 2 1 1 1 5
Reps 5 5 3 2 3
Deadlift
Reps 2 1 1 1 5 3 2 5
Work Sets
Sets 3
Reps 8
Sets 2
Reps 8
Sets 1
Reps ~
Sets 3
Reps ~
Friday Exercise Squat Weight Sets 20 10 20 25 Work Sets 35 Reps 2 1 1 1 3 5 5 3 2 5
Bench
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Reps 2 1 1 1 5 3 2 5
Sets 2
Reps 8
Chins Weight Work Sets
Sets 3
Reps ~
Press
Reps 2 1 1 1 3 5 5 3 2 5
Reps 2 1 1 1 5 5 5 3 2 3
Sets 3
Reps 8
Sets 2
Reps 8
Bench
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Reps 2 1 1 1 5 3 2 5
Sets 2
Reps 8
Sets 3
Reps ~
Press
Reps 2 1 1 1 3 5 5 3 2 5
Reps 2 1 1 1 5 5 5 3 2 3
Sets 3
Reps 8
Sets 2
Reps 8
Bench
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Reps 2 1 1 1 5 3 2 5
Sets 2
Reps 8
Sets 3
Reps ~
Press
Reps 2 1 1 1 3 5 5 3 2 5
Reps 2 1 1 1 5 5 5 3 2 3
Sets 3
Reps 8
Sets 2
Reps 8
Bench
Reps 2 1 1 1 3 5 5 3 2 5
Deadlift
Weight Sets 20 35 55
Reps 2 1 1 5 3 2
Work Sets
65
Sets 2
Reps 8
Sets 3
Reps ~
Press
Reps 2 1 1 1 3 5 5 3 2 5
Reps 2 1 1 1 5 5 5 3 2 3
Sets 3
Reps 8
Sets 2
Reps 8

Starting Strength Workout with Squats, Bench, Deadlifts

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Starting Strength Workout with Squats, Bench, Deadlifts

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Kethnaab's Basic Starting Strength with Everything http://www.workout-calculator.

Monday Exercise Squat Weight 20 10 20 25 35 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

Wednesday Exercise Squat Weight Sets 20 10 15 20 25 Reps 2 1 1 1 3 5 5 3 2 5

Friday Exercise Squat Weight Sets 20 10 20 25 35

Dips Work Sets Abs Work Sets

Pulls/Chins Weight Work Sets Abs Work Sets Weight

Dips Work Sets Chins Work Sets

Monday Exercise Squat Weight 20 15 20 30 40 Sets 2 1 1 1 3 Reps 5 5 3 2 5

Wednesday Exercise Squat Weight Sets 20 10 15 20 30 Reps 2 1 1 1 3 5 5 3 2 5

Friday Exercise Squat Weight Sets 20 15 20 30 40

Row/Clean Weight Sets 20 15 20 25 Work Sets 35

Pulls/Chins Weight Work Sets

Dips Work Sets

Pulls/Chins Weight Work Sets

Abs Work Sets

Abs Work Sets

Dips Work Sets

Monday Exercise Squat Weight 20 15 25 35 45 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

Wednesday Exercise Squat Weight Sets 20 10 20 25 35 Reps 2 1 1 1 3 5 5 3 2 5

Friday Exercise Squat Weight Sets 20 15 25 35 45

Dips Work Sets

Pulls/Chins Weight Work Sets

Dips Work Sets

Abs Work Sets

Abs Work Sets

Chins Work Sets

Monday Exercise Squat Weight 20 20 30 40 50 Sets 2 1 1 1 3 Reps 5 5 3 2 5

Wednesday Exercise Squat Weight Sets 20 15 20 30 40 Reps 2 1 1 1 3 5 5 3 2 5

Friday Exercise Squat Weight Sets 20 20 30 40 50

Row/Clean Weight Sets 20 20 25 30 Work Sets 40

Pulls/Chins Weight Work Sets

Dips Work Sets

Pulls/Chins Weight Work Sets

Abs Work Sets

Abs Work Sets

Dips Work Sets

Monday Exercise Squat Weight 20 20 30 40 55 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

Wednesday Exercise Squat Weight Sets 20 15 25 35 45 Reps 2 1 1 1 3 5 5 3 2 5

Friday Exercise Squat Weight Sets 20 20 30 40 55

Dips Work Sets

Pulls/Chins Weight Work Sets

Dips Work Sets

Abs Work Sets

Abs Work Sets

Chins Work Sets

Monday Exercise Squat Weight 20 20 35 45 60 Sets 2 1 1 1 3 Reps 5 5 3 2 5

Wednesday Exercise Squat Weight Sets 20 20 30 40 50 Reps 2 1 1 1 3 5 5 3 2 5

Friday Exercise Squat Weight Sets 20 20 35 45 60

Row/Clean Weight Sets 20 20 30 35 Work Sets 45

Pulls/Chins Weight Work Sets

Dips Work Sets

Pulls/Chins Weight Work Sets

Abs Work Sets

Abs Work Sets

Dips Work Sets

Monday Exercise Squat Weight 20 25 35 50 65 Sets 2 1 1 1 3 Reps 5 5 3 2 5 X

Wednesday Exercise Squat Weight Sets 20 20 30 40 55 Reps 2 1 1 1 3 5 5 3 2 5

Friday Exercise Squat Weight Sets 20 25 35 50 65

Dips Work Sets

Pulls/Chins Weight Work Sets

Dips Work Sets

Abs Work Sets

Abs Work Sets