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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
