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Beyond Bill Starr – Madcow and Mark Rippetoe Training Programs

Strength Oldschool

Starting Strength by Mark Rippetoe

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By far of all of the variations of coach Starr’s original routines, the two of them that are the most used and advanced in term of principles are those ones by “Madcow” and coach Mark Rippetoe. Madcow’ variation isn’t one routine, it features several based on the trainer’s needs and uses deloading phases, dual factor training, and hypertrophy phases.

 

Mark Rippetoe’s “Starting Strength” Novice 5×5 Routine:

Workout A

3×5 Squat
3×5 Bench Press
1×5 Deadlift

Workout B

3×5 Squat
3×5 Overhead Press
5×3 Power Clean

All the sets shown (3×5) are all working or “live” sets, not counting warmups sets. Additional supplementary exercises can be added, but very sparingly. In the case of arms, the biceps/triceps already get enough growth stimulation from heavy presses, rows and chins. Abdominal work can be used as a cool-down. Grip work can be added to the end as needed too. Workouts A and B alternate on 3 non-consecutive days per week.

 

Mark Rippetoe’s Practical Programming Novice Program

Monday

3×5 Squat
3×5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday

3×5 Squat
3×5 Press / Bench Press (Alternating)
1×5 Deadlift

Friday

3×5 Squat
3×5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

 

Mark Rippetoe’s The Advanced Novice Program

— Week A —

Day 1

Squat 3×5
Bench press 3×5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

Day 2

Front Squat 3×5 OR Light Squat 2×5 (80% 5RM)
Press 3×5
Deadlift 1×5

Day 3

Squat 3×5
Bench press 3×5
Pull-ups: 3 sets to failure, unweighted


— Week B —

Day 1

Squat 3×5
Press 3×5
Chin-ups: 3 sets to failure, unweighted

Day 2

Front Squat 3×5 OR Light Squat 2×5 (80% 5RM)
Bench press 3×5
Power clean 5×3

Day 3

Squat 3×5
Press 3×5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

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Madcow Intermediate 5×5

Monday – Heavy Day

Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Row or Powerclean – 5 sets of 5
Weighted hyperextensions – 2 sets
Weighted sit-ups – 4 sets

Wednesday – Light Day

Squat – 4 sets of 5
Incline Bench or Standing Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups – 3 sets

Friday – Medium

Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Barbell Row or Powerclean– 4 sets of 5, 1 triple, 1 set of 8 for rows
Weighted Dips – 3 sets of 5-8
Triceps Extension and Biceps Curl – 3 sets of 8 each

 

* If anyone has tried using any of the above training routines please share your experiences below in the comments section.


Keep training hard,


Strength Oldschool



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