Starting Strength Phase 1
What this template is
Starting Strength Phase 1 is a beginner weightlifting program focusing on building fundamental strength. It involves three workouts per week, each featuring a combination of squats, deadlifts, bench presses, and overhead presses. The program emphasizes linear progression, with incremental weight increases each session. This phase is designed to establish a solid strength base and improve technique in key compound lifts.
Starting Strength Phase 1 is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Starting Strength Phase 1 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Starting Strength Phase 1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
21
Avg Sets/Week
105
Avg Reps/Week
3
Days/Week
Starting Strength Phase 1 Weekly Schedule
Week 1
Day 1
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Day 2
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Day 3
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Week 2
Day 1
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Day 2
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Day 3
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Week 3
Day 1
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Day 2
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Day 3
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
More programs like Starting Strength Phase 1
- 5/3/13 weeks
Weekly frequency
3 days per week
5/3/1 For Beginners (Reddit)
Strength
Program duration3 weeksCommunity use2.1KbeginnerOtherView program - 5/3/12 weeks
Weekly frequency
3 days per week
Beginner Prep School
Strength
Program duration2 weeksCommunity use1.2KbeginnerintermediateLeaderView program - 5/3/11 week
Weekly frequency
4 days per week
7th Week, Deload
Strength
Program duration1 weekCommunity use956beginnerintermediateDeloadView program - 5/3/13 weeks
Weekly frequency
3 days per week
Beyond 5/3/1 Training Maximally Template 10
Strength
Program duration3 weeksCommunity use750intermediateadvancedOtherView program
Browse related program collections
Questions about Starting Strength Phase 1
How long is the Starting Strength Phase 1 program?
Starting Strength Phase 1 is represented here as a 3-week template with 3 training days per week.
What is the main goal of Starting Strength Phase 1?
Starting Strength Phase 1 is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Starting Strength Phase 1 designed for?
Starting Strength Phase 1 is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Starting Strength Phase 1?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.