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Bill Starr - Beginner's Strength Program

This document summarizes Bill Starr's beginner strength program, which consists of 3 weight lifting sessions per week - Monday (heavy day), Wednesday (light day), and Friday (medium day). Each day focuses on different compound lifts like squats, presses, and rows. The program aims to build strength through ramping sets of 5 reps until reaching a training limit and alternating between optional back exercises each week.

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264 views1 page

Bill Starr - Beginner's Strength Program

This document summarizes Bill Starr's beginner strength program, which consists of 3 weight lifting sessions per week - Monday (heavy day), Wednesday (light day), and Friday (medium day). Each day focuses on different compound lifts like squats, presses, and rows. The program aims to build strength through ramping sets of 5 reps until reaching a training limit and alternating between optional back exercises each week.

Uploaded by

TomSus
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Beginner's Strength Program by Bill Starr

From the Article "The Forgotten Factor: Strength" in Robert Kenndey's REPS!
Magazine, Winter 2006 Edition, Page 104

Monday (Heavy Day)

Back Squats: 5 x 5 ramping to limit


Bench Press: 5 x 5 ramping to limit
Deadlifts: 5 x 5 ramping to limit or Bent-Over Rows: 5 x 5 ramping to limit
Incline Dumbell Press: 2 x 20
Calf Raises: 3 x 30

Wednesday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Good Mornings: 4 x 10 or Stiff-Leg Deadlifts: 4 x 10
Standing Overhead Press: 5 x 5 ramping to limit
Dips: When you can do 20 reps, start adding weight and drop the reps back to 8
Curls: 3 x 15

Friday (Medium Day)

Back Squats: 5 x 5 using 20 lbs less than Monday


Incline Bench Press: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit or Clean High Pulls 5 x 5 ramping to limit
Straight Arm Pullovers: 2 x 20
Chins: 4 sets to failure

You can choose either of the optional back exercises and stick with them or set them up as follows
and alternate:

Week A: Deadlifts, Good Mornings, Shrugs

Week B: Bent-Over Rows, Stiff-Leg Deadlifts, Clean High Pulls

After two or three weeks, you can add in back-off sets on all of the pressing exercises, squats, and
lunges. No back-offs for any back movement. Should you want to work more on any back exercise,
do another top-end set.

If you get 5 reps on your top set, add weight next week.

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