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This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not
affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter
your starting weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column
is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field
alone. The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning
with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight increment
that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET
STRONG DAMMIT! ~ Bango/Jgood
Workout A Sets x Reps Session #1 Session #3 Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 40 40 45 50 55 60 60 65 70 75 80 80
warmup 1x3 60 65 70 75 80 90 95 100 105 110 120 125
warmup 1x2 80 85 95 100 110 120 125 135 140 150 160 165
working sets 3x5 100 110 120 130 140 150 160 170 180 190 200 210
Workout B Sets x Reps Session #2 Session #4 Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 40 45 50 50 55 60 65 70 70 75 80 85
warmup 1x3 60 65 75 80 85 90 95 105 110 115 120 125
warmup 1x2 80 90 100 105 115 120 130 140 145 155 160 170
working sets 3x5 105 115 125 135 145 155 165 175 185 195 205 215
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight
your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb In
would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav
how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning
is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight increment that c
microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAM
Page 2
Onus Wunsler Program
Page 3
Onus Wunsler Program
s Starting Strength
Wunsler Program
designed as a supplement to the Starting Strength Program and is not affiliated with
llow. The first column, “Test Weight,” is where you will enter your starting weight (or
5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you
ed increases. If you are unsure, leave this field alone. The “% to Reset,” column is
eed only be used if you are beginning with a former rep max or are resetting a lift. It
the smallest weight increment that can be added to the barbell (usually 5, or less if
Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17
45 45 45 45 45 45 45
45 50 55 60 60 65 70
70 75 80 90 95 100 105
95 100 110 120 125 135 140
120 130 140 150 160 170 180
45 45 45 45 45 45 45
60 60 65 65 70 70 75
75 80 80 85 90 90 95
90 95 100 105 110 110 115
110 115 120 125 130 135 140
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
Page 4
Onus Wunsler Program
Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18
45 45 45 45 45 45 45
50 50 55 60 65 70 70
75 80 85 90 95 105 110
100 105 115 120 130 140 145
125 135 145 155 165 175 185
45 45 45 45 45 45 45
55 55 60 60 65 65 70
75 80 80 85 90 90 95
95 100 105 110 115 120 125
110 115 120 125 130 135 140
Page 5
Onus Wunsler Program
45 45 45
75 80 85
100 105 105
120 125 130
145 150 155
70
105
145
175
45 45
65 65
80 85
100 105
120 125
Page 6
Onus Wunsler Program
45 45 45
70 75 75
100 105 105
130 135 135
145 150 155
Page 7
Practical Programming Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S
with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test
weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise
lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you
Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used
are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig
(usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G
Bango/Jgood
Page 8
Practical Programming Novice Program
Wednesday Sets x Reps Session #2 Session #5
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 70
warmup 1x2 80 95
working sets 3x5 105 120
Page 9
Practical Programming Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated
lls in yellow. The first column, “Test Weight,” is where you will enter your starting
be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in
for recommended increases. If you are unsure, leave this field alone. The “% to
former maxes and need only be used if you are beginning with a former rep max or
allest Weight,” field is the smallest weight increment that can be added to the barbell
and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45
50 55 60 70 75 80 85
75 85 95 105 110 120 130
100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
Page 10
Practical Programming Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45 45 45 45 45 45 45
50 60 65 70 75 80 90
80 90 95 105 115 125 135
105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
50 55 60 70 75 80 85
75 85 95 105 110 120 130
110 120 135 145 160 170 185
130 145 160 175 190 205 220
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45
55 60 65 70 80 85 90
80 90 100 110 120 125 135
110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
Page 11
Practical Programming Novice Program
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
Page 12
Practical Programming Novice Program
Session #29 Session #32 Session #35
45 45 45
95 100 105
140 150 160
190 200 215
240 255 270
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
90 100 105
140 150 155
195 210 225
235 250 265
45
90
125
160
180
45 45
90 100
115 125
140 155
170 185
Page 13
Wichita Falls Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S
with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test
weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise
lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you
Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used
are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig
(usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G
Bango/Jgood
Page 14
Wichita Falls Novice Program
Page 15
Wichita Falls Novice Program
Pull-Ups working sets 3 sets to failure
1st Set
2nd Set
3rd Set
Page 16
Wichita Falls Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated
lls in yellow. The first column, “Test Weight,” is where you will enter your starting
be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in
for recommended increases. If you are unsure, leave this field alone. The “% to
former maxes and need only be used if you are beginning with a former rep max or
allest Weight,” field is the smallest weight increment that can be added to the barbell
and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45
50 55 60 70 75 80 85
75 85 95 105 110 120 130
100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
Page 17
Wichita Falls Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45 45 45 45 45 45 45
50 60 65 70 75 80 90
80 90 95 105 115 125 135
105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45
55 60 65 70 80 85 90
80 90 100 110 120 125 135
110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
Page 18
Wichita Falls Novice Program
Page 19
Wichita Falls Novice Program
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
Page 20
Wichita Falls Novice Program
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
70
105
145
175
45 45
65 65
80 85
100 105
120 125
45
90
125
160
180
45 45
90 100
115 125
140 155
170 185
Page 21
Wichita Falls Novice Program
Page 22
Advanced Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S
with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test
weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise
lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you
Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used
are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig
(usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G
Bango/Jgood
Page 23
Advanced Novice Program
Page 24
Advanced Novice Program
Page 25
Advanced Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated
lls in yellow. The first column, “Test Weight,” is where you will enter your starting
be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in
for recommended increases. If you are unsure, leave this field alone. The “% to
former maxes and need only be used if you are beginning with a former rep max or
allest Weight,” field is the smallest weight increment that can be added to the barbell
and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45 45 45 45 45 45 45
45 50 55 60 60 65 70
70 75 80 90 95 100 105
95 100 110 120 125 135 140
120 130 140 150 160 170 180
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
Page 26
Advanced Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45 45 45 45 45 45 45
40 45 45 50 50 50 55
65 65 70 75 75 80 80
85 90 95 100 100 105 110
110 115 120 125 130 135 140
45 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45 45 45 45 45 45 45
50 50 55 60 65 70 70
75 80 85 90 95 105 110
100 105 115 120 130 140 145
125 135 145 155 165 175 185
45 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
Page 27
Advanced Novice Program
Page 28
Advanced Novice Program
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
Page 29
Advanced Novice Program
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
70
105
145
175
45 45
65 65
80 85
100 105
120 125
45
90
125
160
180
45 45
90 100
115 125
140 155
170 185
Page 30
Advanced Novice Program
Page 31