Rippetoe Starting Strength 3 x 5 Beginner Program

Created by minor53

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The Rippetoe Starting Strength 3 x 5 Beginner Program program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account and start tracking your progress towards this workout, or find another one that you like.


2 Workouts / 5 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

Beginner and intermediate program designed by one of the most successful modern powerlifting coaches. The program focuses on real, functional, full body strength and mass--NOT VANITY lifts. There are no curls or tricep kickbacks. The program focuses around two splits and a two week cycle of these splits. Complete week 1, then week 2, then repeat. Other than warmups, use the same weight for every rep and set on each type of exercise. This weight should also be the most you can...



Split B - Squat, Military Press, Rows. Program created for STRENGTH, not vanity. Free weight compound exercises to lift for functional and full body strength--NOT isolated muscle strength.

View Workout Details

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Squats - Barbell
3 sets: 5 reps, 5 reps, 5 reps
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...

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Shoulder Press - Barbell, Standing
3 sets: 5 reps, 5 reps, 5 reps
Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest o...

Missing Pendlay Row
3 sets: 5 reps, 5 reps, 5 reps
Similar to a bent over row, bend over with back parallel to the floor and knees slightly bent with the weight dead on the ground. Use one explosive and dynamic movement to lift the bar up to the chest...


What People are Saying


Power Cleans

Would it be possible to make a slightly modified version of this plan to include cleans for some of us? I don't want to delete the whole plan or pretend that the rows are actually cleans. Thanks

Created over 5 years ago by d0ug



And, yes it should be done with cleans, but daily burn doesn't want cleans to be in their exercise database...I guess they are afraid that someone will hurt themselves?

Created over 6 years ago by chaddukes


Oh It Works all right!

The key to making this work is to always put more weight on the bar with each workout. As soon as you can complete all 5 reps in each set you add weigh the next time around. It doesn't have to be much weight. But it won't work if you aren't adding weight.

Created over 6 years ago by chaddukes


Where are the Power Cleans?

The proper program is with Power Cleans not Rows.

Created over 6 years ago by spongetom


It's a 2 week cycle with 3 workouts per week. Week 1 : A,B,A Week 2 : B,A,B and so on.

Created over 6 years ago by Sphere


How many times per week?

1. How many times per week do you do this program?

Created over 6 years ago by ryanjferrier


@Twentyfish: This is one of the most reputable, simple, and effective programs out there. You can see the numerous posts praising it over at the forums.

Created over 6 years ago by Immortal1ty


Does anyone have clarification if this actually works or not?

Created over 6 years ago by Twentyfish



Good to see Rip's in here! I was about to put it in myself.

Created over 7 years ago by mozelstein


Trying it out

Lets see if this work out works. I am starting tomorrow.

Created over 7 years ago by MscleTyro