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Based on Mark Rippetoe's legendary Starting Strength novice program, this template is ideal for beginners seeking to develop strength in the basic barbell lifts — with autoregulated progression, hence the "+" modifier. Go read The Book!

Focus

The goal here is increasing strength in the squat, strict press, bench press and the deadlift, while building a solid muscular foundation.

Structure

Three days a week. Try having at least one non-training day between sessions for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: rest
• Wed: training
• Thu: rest
• Fri: training
• Sat: rest
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Weight increases in varying increments and frequencies based on your performance.

The app handles progression automatically.