🏋️ Strength B.I.B.L.E.
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Starting Strength

Linear progression

Prerequisites

  • • All core concepts (Progressive Overload, Technique Priority, Autoregulation, Deloading)
  • • All barbell lifts (Back Squat, Front Squat, Deadlift, Press)
  • • Access to a barbell, plates, rack, and bench

Starting Strength

Starting Strength is a program built on three barbell lifts, three days per week, alternating two workouts. It is one of the most proven systems for developing beginner and early-intermediate barbell strength.

Overview

The program alternates Workout A and Workout B on non-consecutive days. Every session, the athlete adds weight to each lift until linear progression stalls. There is no percentage-based programming, no , and no complexity — just consistent progress on the big lifts.

Who It Is For

Starting Strength is for athletes who have learned the fundamental barbell lifts and want to develop maximal strength using the simplest possible progression model. It is the highest-yield training approach for early-stage strength development.

Prerequisites

  1. Complete all foundational concepts.
  2. Master Back Squat, Deadlift, Press, Bench Press, and Power Clean (or substitute with Row if Power Clean is not yet learned).
  3. Establish starting weights that allow completion of all prescribed sets and reps with proper form at 7.

The Two Workouts

Workout A

  • Back Squat 3x5
  • Bench Press 3x5
  • Deadlift 1x5

Workout B

  • Back Squat 3x5
  • Press 3x5
  • Power Clean 5x3 (or Barbell Row 3x5)

Weekly Structure

DaySession
MondayWorkout A
TuesdayRecovery / Mobility
WednesdayWorkout B
ThursdayRecovery / Mobility
FridayWorkout A
SaturdayOptional / Off
SundayFull Rest

Next week: A, B, A → B, A, B. Alternating throughout.

Progression Rules

Add weight every session you complete all sets and reps with proper form.

  • Back Squat: +5 lbs per session
  • Bench Press: +5 lbs per session
  • Press: +5 lbs per session
  • Deadlift: +10 lbs per session
  • Power Clean: +5 lbs per session

When you stall (fail to complete prescribed reps):

  1. First stall: repeat the same weight next session.
  2. Second stall at same weight: reduce load 10% and work back up.
  3. Third stall after reset: switch to a more advanced program.

Autoregulation in Practice

Starting Strength is famously rigid — you add weight every session or you don’t. But still applies at the margins:

  • Sleep, nutrition, and stress matter. On a bad day, take the smallest possible increase or repeat a session.
  • Form is non-negotiable. If form breaks, do not add weight.
  • RPE should stay around 7-8 on working sets. If a warm-up set is already RPE 8, don’t force the progression.

Sample 8-Week Progression

Week 1: A, B, A (establish baseline) Week 2: A, B, A (+5/+10 each session) Week 3: A, B, A (+5/+10 each session) Week 4: A, B, A (+5/+10 each session) Week 5: A, B, A (+5/+10 each session) Week 6: A, B, A (+5/+10, start hitting stalls) Week 7: Resets as needed Week 8: Resets as needed, plan next program

When to Switch Programs

Move on when:

  1. You have stalled multiple times and resets no longer work.
  2. You can no longer add weight session-to-session.
  3. You want to specialize in a specific goal.

Options: Texas Method, Wendler 5/3/1, PPL, or Smolov/Smolov Jr.

Common Pitfalls

  • Adding weight on a session where form broke down.
  • Skipping the power clean (or substitute).
  • Not eating enough to support linear progression.
  • Not sleeping enough.
  • Switching programs too early.
  • StrongLifts 5x5 — similar linear progression, more squat .
  • Texas Method — the natural successor to Starting Strength.
  • Wendler 5/3/1 — monthly cycle progression for intermediates.

Journal

Uses the Training Log — Starting Strength template.