This is one of the best and most used strength training routines recommended to new trainers. It emphasizes the gradual, but linear progression of strength by using only a handful of exercises. Whether you are coming back to training after a long break, or you are brand new to the field – this is ultimately going to be ideal for you to get in shape quickly. This program has been successful for over 30 years, with the simplistic idea of mastering the basics of effective compound lifting using precise technique.
There are five general exercises that are used in this program, and you can learn about them in The Fundamental Lifts to Master. Originally, the clean was recommended as a main lift to use, but we see it as impractical. It’s a technique that is difficult to master, is normally performed unsafely, and can cause injury if done incorrectly. Instead, we recommend that you do Pendlay rows which are much easier and safer to master.
The Workout Plan
Essentially you will want to train 3 days a week on non consecutive days. What, only 3 days a week!? That’s it? Yup, it’s that simple! A full body workout 3 days a week, in which you’ll increase weight as you need it. You will want to be working quite hard to complete your reps by the end of your sets.
Starting Strength Workout 1
3 Sets of 5 Reps – Squat
3 Sets of 5 Reps – Bench Press
1 Set of 5 Reps – Deadlift
Starting Strength Workout 2
3 Sets of 5 Reps – Squat
3 Sets of 5 Reps – Standing military press
3 Sets of 5 Reps – Pendlay Rows
You can choose whichever days you want to workout, but it has to be three days a week, and it has to be non consecutive days. You might ask “Well, I missed a day and feel good enough to do training 2 days in a row, can I?” The answer is NO. You cannot train 2 days in a row, no matter what – so don’t even think about it!
Workout Plan: Week One
Monday – Workout 1
Wednesday – Workout 2
Friday – Workout 1
Workout Plan: Week Two
Monday – Workout 1
Wednesday – Workout 2
Friday – Workout 1
Im excited about this !!
Awesome Candy, let me know how it’s all working out 🙂
This seems like the type of plan I’m looking for.
Perhaps I’m missing something, but what happens after the 2nd week? Am I missing a link or something?
Love the site btw
LM
Thanks LM!
You just rotate back to the “week 1” section for week 3. Each work you’re rotating between Workout 1 and Workout 2. Do this for a few months, as you need to you increase your weight after 1-2 months.
Unfortunately, I dont have a gym near me. I have a kettlebell, 2 sets of dumbbells. But they’re not heavy enough to max out at 5 reps. I can do 30 kettlebell swings…so I Assume I should go heavier?
Any advice for those who are trying to strength train at home? Thank you.
If you’re looking to strength train then you’ll want to go heavier. You’ll want to max out at the 5-10 rep range if you’re starting at home. Hope that helps!
I strength train in the gym 5 days a week. Any recommendations on supplements to help build muscles while on the keto lifestyle?
Candi,
I would suggest a multi, BCAA, L-Glutamine, and if you want, protein powder for post-workout. But, other than that, you don’t need too many ridiculous supplements 🙂
From what I see above, it appears that Week One and Week Two are identical. Am I missing something?
That’s correct – the weeks are the same exercises. You’re focusing on doing complex exercises through the weeks and building more strength through that.
That’s correct – the weeks are the same exercises. You’re focusing on doing complex exercises through the weeks and building more strength through that.
It looks like Day One and Day Two are identical. Am I missing something?
Squats are always going to be a base, but the other compound exercises change between the two workouts.
Squats are always going to be a base, but the other compound exercises change between the two workouts.
I’m sorry. What I meant to say is it appears that Week One and Week Two are identical. Both say Monday: Workout 1, Wednesday: Workout 2, Friday: Workout 1. Is there a difference?
Yes, you should be fine doing this. You’re looking to work on the same compound group of muscles over and over until your strength goes up. Usually you follow this for 5 weeks and re-evaluate your progress, then continue on.
Yes, you should be fine doing this. You’re looking to work on the same compound group of muscles over and over until your strength goes up. Usually you follow this for 5 weeks and re-evaluate your progress, then continue on.