Starting Strength

Every session starts with a squat. Workout A and Workout B alternate; both squat, but press and deadlift rotate through the week. Add 5 lb to upper-body presses and 10 lb to lower-body lifts every session as long as you're completing the prescribed reps.

The power clean is optional in LiftProof. Many lifters substitute barbell rows or omit the Olympic lift entirely. The core of the program — squat, press, deadlift — is where most beginners build their base.

The progression only works if sessions stay frequent (3 days per week) and recovery is prioritized — sleep 8 hours, eat enough protein, do not skip sessions. The program is short per session (under an hour) because you are expected to come back in two days.

• Squat→
• Bench Press→
• Overhead Press→
• Deadlift→
• Power Clean→

1. Day 01

   Monday (A)

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

2. Day 02

   Wednesday (B)

   Squat 3×5 · Overhead Press 3×5 · Deadlift 1×5

3. Day 03

   Friday (A)

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

• Linear progression runs out. Most lifters exhaust it within 3–6 months as their nervous systems adapt faster than their recovery allows. When you miss the same weight 3 sessions in a row, switch to an intermediate program.
• Eating enough to recover matters more here than in any other program. Beginners who run Starting Strength in a deficit still get stronger — but slower. The program works best when it's paired with eating to support the training.
• The 1×5 deadlift is a hard single work set, not a warm-up. Add weight to it every session.