Here is the Starting Strength Program, written by Mark Rippetoe:
3x5 Bench Press
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)
EDIT: Mark Rippetoe’s original program calls for power cleans, not Pendlay rows. My mistake.
You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.
Monday - Workout A
Wednesday -Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
The reason I created this thread is so that when people are told ‘RIPPETOES!!’ as happens somewhat frequently on this forum, they can handily go to the top right-hand corner and use the search function instead of hunting through several threads to see whether or not someone posted a link.
Also, I know many forum members have used this routine and have glowing praise (or gloomy criticism) for it. This is the place to post that, so beginners looking to do this routine know what they’re getting into.
Here was my experience:
I had just finished Waterbury’s Summer Project, and found that my strength levels had deteriorated from not lifting heavy enough. I had eight weeks left in my cut, and I decided to try this program.
I was eating at a mild caloric deficit, and low-carbing it. In four weeks, my strength shot back up to normal and a little bit over- I set a PR in the deadlift (20 lbs) and squat (15 lbs). I dropped my calories a little more (had to in order to maintain fat loss), and my strength deteriorated again. Such is life.