Starting Strength
Starting Strength is the gold standard for novice lifters. It uses two alternating workouts with five core barbell movements. The key principle is linear progression — add weight every single session. Beginners can sustain this for 3-6 months before needing intermediate programming.
Program Structure
Workout A
Squat / Press / Deadlift- Back Squat 3x5
- Overhead Press 3x5
- Deadlift 1x5
Workout B
Squat / Bench / Row- Back Squat 3x5
- Bench Press 3x5
- Barbell Row 3x5
Schedule
Alternate A/B 3x/week- Mon: Workout A
- Wed: Workout B
- Fri: Workout A
- Next week: B/A/B
Progression Model
Linear progression: Add 5lbs per session for upper body lifts, 10lbs per session for squat and deadlift. When progression stalls, deload by 10% and build back up.
Best For
- ✓Complete beginners (0-6 months training)
- ✓Athletes returning after a long break
- ✓Lifters who want maximum simplicity
- ✓Anyone who can train 3 days per week
How to use this template on IronCoaching
This Starting Strength template is designed as a starting point. Coaches can recreate it in the IronCoaching program builder with full control over sets, reps, RPE targets, rest periods, and exercise order. Once built, assign the program directly to clients through the client management dashboard.
Athletes receive the program in IronLedger, the companion workout tracker app, where they log every session. Coaches can monitor compliance, review completed workouts, and track performance analytics like estimated one-rep max progression, weekly volume trends, and RPE accuracy — all without relying on self-reported check-ins.
This template works well as a low-frequency training plan. Adjust volume and intensity based on the athlete's training age, recovery capacity, and goals. For guidance on structuring programs, see the workout program design guide.
Related resources
Use this template
Sign up for IronCoaching, build this program in the program builder, and assign it to your clients via IronLedger.
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