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Starting Strength-Style Linear Progression

Novice 8-week linear-progression strength block, inspired by Mark Rippetoe's Starting Strength. Master the fundamental compound lifts and build serious strength one session at a time.

4.7(987 reviews)
18,765 enrolled
Beginner
Frequency3 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts24

The OG strength program

Focus on technique

Power clean included

Rapid strength gains

Program Details

Training StyleFull Body
DifficultyBeginner
Weekly Sessions3 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Workout A

Squat, Press, Deadlift

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 5 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 5 reps · Rest 180 sec

  3. Deadlift

    1 set × 5 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean

55 min
strength
3 exercises

  1. Back Squat

    3 sets × 5 reps · Rest 180 sec

  2. Bench Press

    3 sets × 5 reps · Rest 180 sec

  3. Power Clean

    5 sets × 3 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 5 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 5 reps · Rest 180 sec

  3. Deadlift

    1 set × 5 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Workout A

Squat, Press, Deadlift (Progressive Week 2)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 6 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 6 reps · Rest 180 sec

  3. Deadlift

    1 set × 6 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean (Progressive Week 2)

55 min
strength
3 exercises

  1. Back Squat

    3 sets × 6 reps · Rest 180 sec

  2. Bench Press

    3 sets × 6 reps · Rest 180 sec

  3. Power Clean

    5 sets × 4 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift (Progressive Week 2)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 6 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 6 reps · Rest 180 sec

  3. Deadlift

    1 set × 6 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Workout A

Squat, Press, Deadlift (Progressive Week 3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 7 reps · Rest 180 sec

  3. Deadlift

    1 set × 7 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean (Progressive Week 3)

55 min
strength
3 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Bench Press

    3 sets × 7 reps · Rest 180 sec

  3. Power Clean

    5 sets × 5 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift (Progressive Week 3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 7 reps · Rest 180 sec

  3. Deadlift

    1 set × 7 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Workout A

Squat, Press, Deadlift (Progressive Week 4)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 7 reps · Rest 180 sec

  3. Deadlift

    1 set × 7 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean (Progressive Week 4)

55 min
strength
3 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Bench Press

    3 sets × 7 reps · Rest 180 sec

  3. Power Clean

    5 sets × 5 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift (Progressive Week 4)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 7 reps · Rest 180 sec

  3. Deadlift

    1 set × 7 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Workout A

Squat, Press, Deadlift (Deload Week - Focus on form)

50 min
strength
Deload
3 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 4 reps · Rest 180 sec

  3. Deadlift

    1 set × 4 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean (Deload Week - Focus on form)

55 min
strength
Deload
3 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Bench Press

    3 sets × 4 reps · Rest 180 sec

  3. Power Clean

    5 sets × 4 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift (Deload Week - Focus on form)

50 min
strength
Deload
3 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 4 reps · Rest 180 sec

  3. Deadlift

    1 set × 4 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Workout A

Squat, Press, Deadlift (Intensification Phase - Week 1/3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 4 reps · Rest 180 sec

  3. Deadlift

    1 set × 4 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean (Intensification Phase - Week 1/3)

55 min
strength
3 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Bench Press

    3 sets × 4 reps · Rest 180 sec

  3. Power Clean

    5 sets × 3 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift (Intensification Phase - Week 1/3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 4 reps · Rest 180 sec

  3. Deadlift

    1 set × 4 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Workout A

Squat, Press, Deadlift (Intensification Phase - Week 2/3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 3 reps · Rest 180 sec

  3. Deadlift

    1 set × 3 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean (Intensification Phase - Week 2/3)

55 min
strength
3 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Bench Press

    3 sets × 3 reps · Rest 180 sec

  3. Power Clean

    5 sets × 3 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift (Intensification Phase - Week 2/3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 3 reps · Rest 180 sec

  3. Deadlift

    1 set × 3 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Workout A

Squat, Press, Deadlift (Intensification Phase - Week 3/3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 3 reps · Rest 180 sec

  3. Deadlift

    1 set × 3 reps · Rest 180 sec

D2

Workout B

Squat, Bench Press, Power Clean (Intensification Phase - Week 3/3)

55 min
strength
3 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Bench Press

    3 sets × 3 reps · Rest 180 sec

  3. Power Clean

    5 sets × 3 reps · Rest 120 sec

D3

Workout A

Squat, Press, Deadlift (Intensification Phase - Week 3/3)

50 min
strength
3 exercises

  1. Back Squat

    3 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    3 sets × 3 reps · Rest 180 sec

  3. Deadlift

    1 set × 3 reps · Rest 180 sec

D4

Rest Day

Rest
D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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