A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates

[bango skank]

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 alternated w/ 5x3 Power Cleans

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.

Practical Programming Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Witchita Falls Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5/Powerclean 5x3

Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Practical 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

[Black_Spit]

Nice. That will be helpful.

[bango skank]

Books and Other Material by Mark Rippetoe:



Starting Strength: Basic Barbell Training by Mark Rippetoe and Lon Kilgore
Basic Barbell Training offers the most complete examination in print of the most effective way to exercise.



Practical Programming for Strength Training by Mark Rippetoe And Lon Kilgore
Practical Programming explains the differences in response to exercise commonly observed between athletes at the novice, intermediate, and advanced levels, explains these differences in the context of the relevant exercise science, and presents new training models that actually work for athletes at all levels of experience.



Strong Enough? Thoughts from Thirty Years of Barbell Training by Mark Rippetoe
This book of essays offers a glimpse into the depths of experience made possible through many years under the bar, and many more years spent helping others under the bar.



Crossfit Basic Barbell Certification with Mark Rippetoe and Lon Kilgore
Spend two full days with CrossFit Coach Mark Rippetoe and Lon Kilgore, Ph.D. learning, studying, and practicing the deadlift, back squat, press, bench press, and power clean. You will learn not only how do the lifts properly but how to recognize and correct technique errors and teach others.

[bango skank]

Free Warm-Up Calculator for Starting Strength (needs excel)
or for anytime you need a warm-up for the Squat, Bench, Deadlift, Press, and Powerclean.
(rows not included, but warm-up the same as for bench)

[IronAbrams]

Good stuff.

[Andalite]

nice thread. very cool.

[vicjg]

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 alternated w/ 5x3 Power Cleans

Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps

Practical Programming Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Witchita Falls Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/Bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pendlay rows 3x5

Practical 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:

Template 1

Monday [High Volume/High Intensity]
Squat 5X5
Heavy Press 5X5
Bench Press Assistance
Power Clean 5X3 or Row

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Back Extensions or GHR
Chin ups

Friday [Low Volume/High Intensity]
Squat 1X5
Heavy Bench Press
Press Assistance
Dead Lift 1X5

Template 2

Monday [High Volume/High Intensity]
Squat 5X5
Bench Press 5X5
Power Clean 5X3 or Row

Wednesday [Low Volume/Low Intensity]
Front Squat 3X3
Press 5X5
Back Extension/GHR
Chin ups

Friday [Low Volume/High Intensity]
Squat 1X5
Bench Press 1X5
or 5X3
or 5X2
or 5X1
Dead Lift 1X5

Intermediate 4 Day Split Template (rough):

Monday
Bench Press 3X5
DB Overhead Press 2X8-10 or Push Press 1X5
Chin Ups 3X12
Arms 3X10

Tuesday
Squats 3X5
BB Row from floor 3X8 (aka Pendlay)
GHR 3X10

Thursday
Military Press 3X5
DB Bench 3X6-12
Chin up/pull up

Friday
Squat 3X5 or Front Squat 5X3
Dead lift 1X5
Arms 3X10

Intermediate Split Routine 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

I hope you realize the trouble you started

[aspengc8]

Great thread! Its funny how much you can grow from a novice program when the weights start getting up to a respectable level.

[Hwhisman]

Free Warm-Up Calculator for Starting Strength (needs excel)
or for anytime you need a warm-up for the Squat, Bench, Deadlift, Press, and Powerclean.
(rows not included, but warm-up the same as for bench)

I thought it was three sets of five or one set of five for dead lifts. According to this it's eight sets. Have I been doing it all wrong? The only warmup I've been doing is on the squat and that's just a couple reps without a bar to make sure I've got the form right.

[vicjg]

I thought it was three sets of five or one set of five for dead lifts. According to this it's eight sets. Have I been doing it all wrong? The only warmup I've been doing is on the squat and that's just a couple reps without a bar to make sure I've got the form right.

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Here we go

[Skwidward]

I can't open the calculator

[bango skank]

I thought it was three sets of five or one set of five for dead lifts. According to this it's eight sets. Have I been doing it all wrong?

3 Worksets, 5 Warm-Up Sets for the squat, bench, press, and powerclean.
1 Workset, 4 Warm-Ups Sets for the deadlift.

[bango skank]

I can't open the calculator

Do you have excel?

Here's a jpg of how it looks. The weights in the pic translate into percentages, and besides for the deadlift, the first 2 warm-up sets are always with an empty barbell.

http://forum.bodybuilding.com/attach...1&d=1206544889

[Hwhisman]

I started this program from what I learned here:

http://forum.bodybuilding.com/showthread.php?t=998224


It doesn't say anything about all these extra sets thus the confusion. I thought this was a wham bam giterdone and get out program. You guys are talking about taking my little 15 or 20 minute workout and turning it into an hour and a half marathon.

Don't get me wrong. I realize there is nothing bad about an hour and a half workout, I've done plenty of them, but this is supposed to be for novices. I did this once before, thirty five years ago, and the way we did it then was to first start out with a beginning level program, 15-20 minutes, and after a month or two, then go to an intermediate level, 90 minutes. I don't feel like I'm ready for an hour and a half yet and the last thing I want to do is start dreading workout day.

[bango skank]

I started this program from what I learned here:

http://forum.bodybuilding.com/showthread.php?t=998224


It doesn't say anything about all these extra sets thus the confusion. I thought this was a wham bam giterdone and get out program. You guys are talking about taking my little 15 or 20 minute workout and turning it into an hour and a half marathon.

I'm sorry, can you explain how warming up adds over an hour to your workout? I think it's fair to sya that a warm-up should never take longer than the actual workout. How you were able to do the workout in 20 minutes to begin with?

I'm currently taking another run at SS myself (after a hiatus), yesterday squatting 250, deadlifting 300, etc... With warming up and resting 3-5 minutes between worksets the whole routine took me 50 minutes. I myself don't do skull crushers or bicep curls, but I do 3 sets of pull/chin-ups twice a week and it still takes me under an hour. Why should you be any different?

[Andalite]

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Here we go

indeed, it has begun....

i like the idea of organiszing all the basic simple protocols into one thread but i can only imagine the amount of new threads and stuff this will lead to..****!

[Hwhisman]

I'm sorry, can you explain how warming up adds over an hour to your workout? I think it's fair to sya that a warm-up should never take longer than the actual workout. While you're at it could you also explain how you were able to do the workout in 20 minutes to begin with?

I'm currently taking another run at SS myself (after a hiatus), yesterday squatting 250, deadlifting 300, etc... With warming up and resting 3-5 minutes between worksets the whole routine took me 50 minutes. I myself don't do skull crushers or bicep curls, but I do 3 sets of pull/chin-ups twice a week and it still takes me under an hour. Why should you be any different?

I do my workout in 20 minutes or less because I don't rest as much as you do between sets. Usually a minute or two is plenty for me and since a set only takes about 15 seconds and I'm doing nine sets total at the most, 20 minutes or less is plenty. Also I have four bars with plenty of iron to load all four so I don't have to fumble around with shifting weight that much. I don't use collars either.

Another thing is I'm not lifting as much weight as you. I started with bowling balls a month ago (didn't want to buy iron until I lifted a few days and made sure I wanted to continue). Three weeks ago I sprung for some iron and started with a basic 8 exercise program, 1X10 each with sit-ups , running in place and leg ups. Two weeks ago I switched to this Rippetoe program and after slapping on 10 more pounds each session I'm up to 175 squats, 140 benches, 175 deads, 95 military and 135 rows.

After thinking about it a bit you might be right about the hour thing but, if I triple it all I would probably have to rest more so....

Actually my only question was not whether this warm-up thing was right or wrong or better or worse. I just thought I was following the Rippetoe program to the letter and I wasn't aware of all this warm-up stuff. When one reads the Rippetoe program thread it's very clear that adding stuff is not what is recommended and the guy who wrote it all really scoffs at the idea. Don't get me wrong, I'm not scoffing at anything. I wish I was squatting 250.

[bango skank]

Actually my only question was not whether this warm-up thing was right or wrong or better or worse. I just thought I was following the Rippetoe program to the letter and I wasn't aware of all this warm-up stuff. When one reads the Rippetoe program thread it's very clear that adding stuff is not what is recommended and the guy who wrote it all really scoffs at the idea. Don't get me wrong, I'm not scoffing at anything. I wish I was squatting 250.

Actually, you're whining. Whining is catabolic. Did you know that by doing rows, you're already not following 'Starting Strength' to the letter? I suggest you re-read Kethnaab's write-up, or better yet, buy "Starting Strength." I link to it above.

Warming up isn't "adding stuff," it's "neccesary stuff," and I didn't invent the concept to amuse myself. If you don't want to warm-up that's your problem; I won't make you.

How do I warm up properly for my training sessions?

Rippetoe recommends that you first warmup by doing a few minutes on the bike prior to starting your workout. The idea is to get a general increase in body heat and metabolism (no, not for fat burning). This will help prevent injury, as a warm group of muscles and tendons are less prone to injury. You should also do warmup sets for each exercise, although less warmups are generally necessary later in the workout, as the squat and press will get most of the body warmed up relatively well.

As a general rule, it is best to start with the empty bar (45 lbs.), determine the work set or sets, and then divide the difference between them into even increments. Some examples are provided in figure 5." (pg. 196)

For example (weight x reps x sets)

Squat
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
225 x 5 x 3 <--Work Sets

Bench Press
45 x 5 x 2
85 x 5 x 1
125 x 3 x 1
155 x 2 x 1
175 x 5 x 3 <--Work Sets

Deadlift
135 x 5 x 2
185 x 5 x 1
225 x 3 x 1
275 x 2 x 1
315 x 5 x 1 <--Work Set

Press
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 5 x 3 <--Work Sets

Power Clean
45 x 5 x 2
75 x 5 x 1
95 x 3 x 1
115 x 2 x 1
135 x 5 x 3<--Work Sets

[Hwhisman]

Actually, you're whining. Whining is catabolic.

I'm not whining about anything.

Did you know that by doing rows, you're already not following 'Starting Strength' to the letter? I suggest you re-read Kethnaab's write-up, or better yet, buy "Starting Strength." I link to it above.

I don't have to re-read anything. I know exactly what the thread says. I suspect you do as well and all this warm-up stuff, rightly or wrongly, isn't in there. I'm not going to buy the book, not just yet anyway, I spent all my money on iron and protein.

Warming up isn't "adding stuff," it's "neccesary stuff,"

You may be right. This is what I was asking about.

I didn't invent the concept to amuse myself.

I never said or implied you did.

If you don't want to warm-up that's your problem.

My only problem is trying to communicate with a pea brain like you.

I won't make you.

I'm so relieved.

[r_graz]

I get plenty of leg work playing soccer - so can I sub in tricep kickbacks for the squats? Also, I've heard that deadlifts will make me short.



Sorry...couldn't resist. Excellent reference bango, great stuff

[bango skank]

I'm not whining about anything. I don't have to re-read anything. I know exactly what the thread says. I suspect you do as well and all this warm-up stuff, rightly or wrongly, isn't in there. I'm not going to buy the book, not just yet anyway, I spent all my money on iron and protein.

Yeah, okay, buh-bye.

[Hwhisman]

Just in case someone has the same question I had, I went back and re-read and rediscovered this:

"For a novice who is just starting this program, 20-30 minutes for Workout A and possibly shorter for Workout B, are all that will be needed at first. As you get stronger, you will need longer rest periods. As you add weight to those top 3 work sets, you may need an extra set or 2 per exercise for warmups.

However, for you newbs who do the first few workouts and think "damn, that was easy, I was done in half an hour", don't sweat it, the workout is pretty easy...at first. It WILL catch up to you."

I withdraw the pea brained comment as I now see it was inappropriate. Knucklehead would have been better. Good Luck and thanks for the spreadsheet.

[noahfor]

Where'd you find those Texas Method routine write-ups?

[IronAbrams]

Where'd you find those Texas Method routine write-ups?

I believe they're in the Intermediate chapter of Practical Programming.

[Jonson]

Great thread! thanks

[bango skank]

Where'd you find those Texas Method routine write-ups?

They were written up for Dave76 by MR.

[labradarep]

Thanks for the Great Info. Very interesting what BASICS will do for you.

[Galjour58]

I am starting the Onus Wunsler Workout and wondering what auxilliary lifts would be good with each lifting day. Any info would be appreciated.

[bango skank]

I am starting the Onus Wunsler Workout and wondering what auxilliary lifts would be good with each lifting day. Any info would be appreciated.

I have tried SS both ways; with Kethnaab's variations using rows instead of power cleans, pull-ups and dips, curls and skull crushers
and I've tried the orthodox approach with Powercleans and no supplemental exercises. I got stronger and put on more weight when I didn't add in extra crap. You might just have to find out for yourself like I did, but if you can trust others' past experience; do the workouts as presented and don't fukc with it.

[cncretecbwo]

i should probably just read the books, but... how could i classify myself and novice, advanced novice or intermediate?