Starting Strength Phase 3
What this template is
Starting Strength Phase 3 introduces chin-ups while continuing the progression of previous exercises. This phase is about further increasing strength and muscle mass, with an emphasis on maintaining proper technique. The inclusion of these upper body exercises adds variety and challenges different muscle groups. The program remains focused on three weekly workouts with incremental weight increases.
Starting Strength Phase 3 is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Starting Strength Phase 3 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Starting Strength Phase 3 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
25
Avg Sets/Week
145
Avg Reps/Week
3
Days/Week
Starting Strength Phase 3 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
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Week 2
Day 1
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 10 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
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 10 reps
Week 3
Day 1
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Day 2
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 10 reps
Day 3
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance3 × 5 reps
Unspecified exercise
Assistance1 × 5 reps
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Questions about Starting Strength Phase 3
How long is the Starting Strength Phase 3 program?
Starting Strength Phase 3 is represented here as a 3-week template with 3 training days per week.
What is the main goal of Starting Strength Phase 3?
Starting Strength Phase 3 is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Starting Strength Phase 3 designed for?
Starting Strength Phase 3 is listed for beginner lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Starting Strength Phase 3?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.