A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates
The Original Starting Strength Novice Program
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power cleans
Workouts A and B alternate on 3 non-consecutive days per week.Onus Wunsler Beginner Program (from SS):
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)
Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
Workouts A and B alternate on 3 non-consecutive days per week.The Starting Strength (3rd Ed) Novice Program
Is the same as the Practical Programming (2nd Ed) Novice Program.
Practical Programming (2nd Ed) Novice Program:
For the first few workouts:
Workout A
3x5 Squat
3x5 Press
1x5 DeadliftWorkout B
3x5 Squat
3x5 Bench Press
1x5 DeadliftOnce the freshness of the deadlift has worn off a little and the deadlift is established well ahead of the squat, the power clean can be introduced:
Workout A
3x5 Squat
3x5 Press
1x5 DeadliftWorkout B
3x5 Squat
3x5 Bench Press
5x3 Power CleanAfter the above is followed for a short time, chin-ups and pull-ups can be added along with back extensions or glute/ham raises for a break from pulling every workout:
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift/5x3 Power Clean (alternating)Workout B
3x5 Squat
3x5 Bench Press
3x10 Back Extension
3xFailure(15 max)* Chin-ups/Pull-ups (alternating)Unweighted Chin-ups/Pull-ups are performed for three sets to failure to a max of 15. Once 15 reps per set can be completed start adding weight.
So a two week example of this last, more complex, version of the novice program using a Monday/Wednesday/Friday workout schedule would look like this:
Week 1
Monday
3x5 Squat
3x5 Press
1x5 DeadliftWednesday
3x5 Squat
3x5 Bench Press
3x10 Back Extension
3xFailure(15 max) Chin-upsFriday
3x5 Squat
3x5 Press
5x3 Power CleanWeek 2
Monday
3x5 Squat
3x5 Bench Press
3x10 Back Extension
3xFailure(15 max) Pull-upsWednesday
3x5 Squat
3x5 Press
1x5 DeadliftFriday
3x5 Squat
3x5 Bench Press
3x10 Back Extension
3xFailure(15 max) Chin-ups
The Wichita Falls Novice Program:
Wichita Falls Novice Program
Monday
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5/Powerclean 5x3 (alternating)
Friday
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 repsPractical Programming Advanced Novice Program:
Week A
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5 (more sets may be added due to reduced frequency)
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Week B
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
The Texas Method Intermediate Program Model:
Monday
High Volume and Moderate Intensity
ie. 5 work sets of 5 across
Wednesday
Low Volume and Low Intensity
ie. 2 or 3 light sets of 5
Friday
Low Volume and High Intensity
ie. New PR's with heavy singles or triples, or 1 heavy set of 5
or
Speed Sets of high sets and low reps with short rest
The Texas Method Intermediate Program Template:
Template 1
Monday [High Volume/Moderate Intensity]
Squat 5X5
Standing Press 5X5
Bench Press Assistance
Power Clean 5X3 (or Bentover BB Row 3x8)
Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Back Extensions or GHR 5x10
Chin ups 3x12
Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1x5
Press Assistance
Deadlift 1X5
Template 2
Monday [High Volume/Moderate Intensity]
Squat 5X5
Bench Press 5X5
Power Clean 5X3 (or Bentover BB Row 3x8)
Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Press 5X5
Back Extension/GHR 5x10
Chin ups 3x12
Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1X5
or 5X3
or 5X2
or 5X1
Deadlift 1X5
Template 3
Monday [High Volume/Moderate Intensity]
Squat 5X5
Push Press 6X3
Power Clean 8X3
Wednesday [Low Volume/Low Intensity]
Back Squat 2X5 (@80% of 5RM)
Press 2X5
Back Extension/GHR 5x10
Chin ups 3x12
Friday [Low Volume/High Intensity]
Squat 1X5
Push Press 1X1
or 1x2
or 1x3
Deadlift 1X5
or 2x3
or 3x2
or 5x1
Template 4
Monday [High Volume/Moderate Intensity]
Squat 5X5
Bench Press/Press 5X5 (Alternating)
Assistance work
Deadlift 1x5
Wednesday [Low Volume/Low Intensity]
Front Squat 3x3
Press/Bench Press 2X5 (Alternating)
Assistance work
Back Extension/GHR 5x10
Chin ups 3x12
Friday [Speed Sets]
Squat 10x2 (1 min. rest)
Bench Press/Press 10x3 (1 min. rest) (Alternating)
Deadlift 15x1 (30 sec. rest)
Intermediate 4 Day Split Model:
Competetive shot-putter model:
Monday
Squats and pressing exercises
Wednesday
Pulling exercises such as cleans and snatches, and other back work
Thursday
Squats and presses
Saturday
Pulling exercises
Competetive powerlifter model:
Monday
Bench press and related exercises
Wednesday
Squatting and deadlifting exercises
Thursday
Bench press and related exercises
Saturday
Squatting and deadlifting exercises
Intermediate 4 Day Split Template:
Monday (Bench Press and Related Exercises)
Bench Press 5X5 (Sets Across)
(Press Assistance)
Push Press 1X5
or Standing DB Press 2X8
or Kettlebell Jerk 2x8
or KB Push Press 2x8
(alternate among the four)
Chin/Pull Ups 3X12
Tuesday (Squats and Pulling Exercises)
Squats 5X5 (sets across)
Powercleans 5x3 (or Bentover BB Row 3x8)
GHR 5X10
Thursday (Press and Related Exercises)
Standing Press 5X5 (sets across)
(Bench Press Assistance)
DB Bench 3X6-12 (add weight when you get all 12)
Chin/Pull Ups 3x12
Friday (High Intensity Squat and Deadlift Exercises)
Front Squat 5X3
alternate weekly w/
Back Squat 3x1 or 3x2 or 3x3 (alternate rep scheme)
or
10x2 Box Squats (65% of 5x5 weight)
Bench Press 1x1 (to be done on weeks w/3x1 Front Squats. Eliminate Thursday bench on these weeks)
Deadlift 1X5