Starting Strength Novice Linear Progression
Three full-body days use squat and press fives, adding weight each visit, then power cleans and a lighter squat day.
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Details
Starting weights
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
Follow the workout order and timing in the program’s notes.
How it works
The program’s own rules, as Catalyst runs them.
In phase one, squat and deadlift every workout and alternate bench and overhead press. Move to phase two when deadlifts need more recovery; workout B then uses power cleans. When adding weight every workout no longer works, choose phase three: squat heavier Monday and Friday, and around 80% of Monday’s weight on Wednesday. Continue alternating overhead press and bench, and rotate deadlift, power clean and chin-up. Choose the advanced work amounts and pull option before starting. Completing the work earns your chosen small increase. Rest about 3–5 minutes between work sets. Keep current weights when changing phases. Decide further adjustments or when to move on with your coach; a miss does not automatically reset weights.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Pull-up bar
- Squat rack
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