Rippetoe Workout This routine is Mark Rippetoe’s variation of Bill Starr’s 5x5.
3x5 Squat 3x5 Bench Press 3x5 Deadlift / Power Clean 5x3, alternate every workout ''A''
3x5 Squat 3x5 Incline Bench Press / Military Press, alternate every workout “B” 3x5 Chin-ups / Lat Pull Downs, alternate every workout “B” 3x8 Weighted Hyperextensions / Good Mornings
How to Warm-up?
Warm up using several sets before doing the 3 work sets. If you're using 175, for example, it would look like this:
Warm up sets
2x5xbar (sets x reps x weight) 1x5x85 1x3x125 1x2x155
What is the frequency of training?
You alternate workout A and B, 3 non-consecutive days per week. So you might do:
Week 1 M – Workout A W – Workout B F – Workout A
Week 2 M – Workout B W – Workout A F – Workout B
What about load progression?
Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. You will probably be able to increase the weights by 5-10 kgs each time in the Squat and Deadlift, and about 5 kgs in the other three lifts.