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Starting Strength powerlifting program as advised for Masters I
Stage 1Day A | | Day B | 1. Squat | 3×5 | 1. Squat | 3×5 | 2. Bench Press | 3×5 | 2. Overhead Press | 3×5 | 3. Deadlift | 1×5 | 3. Deadlift | 1×5 |
DescriptionInitiated at the beginning of training. Progress to Stage 2 as deadlift weight surpasses squat weight or recovery limitations (usually 1-3 weeks). | Weights increased every workout. The recommended changes are 5.0 kg for deadlift and 2.5 kg for all other lifts. |
Days A and B are alternated every workout, for example:
Week 1: Mon – A, Wed – B, Fri – A
Week 2: Mon – B, Wed – A, Fri – B Stage 2Day A | | Day B | 1. Squat | 3×5 | 1. Squat | 3×5 | 2. Bench Press | 3×5 | 2. Overhead Press | 3×5 | 3. Deadlift | 1×5 | 3. Power Clean | 5×3 |
DescriptionInitiated after the first 2-3 weeks of Stage 1, when deadlift strength has progressed well ahead of the squat. Usually progress to Stage 3 after 2-4 weeks. | Weights increased every workout. The recommended changes are 2.5-5.0 kg for deadlift and 2.5 kg for all other lifts. |
Days A and B are alternated every workout, for example:
Week 1: Mon – A, Wed – B, Fri – A
Week 2: Mon – B, Wed – A, Fri – B | | Stage 3Day A | | Day B | 1. Squat | 3×5 | 1. Squat | 3×5 | 2. Bench Press | 3×5 | 2. Overhead Press | 3×5 | 3. Deadlift | 1×5 | 3. Back Extension | 3×8 | | | | 4. Chin Up | 3×8 | | | Day C | | Day D | 1. Squat | 3×5 | 1. Squat | 3×5 | 2. Bench Press | 3×5 | 2. Overhead Press | 3×5 | 3. Power Clean | 5×3 | 3. Back Extension | 3×8 | | | | 4. Chin Up | 3×8 | | |
DescriptionInitiated after 2-4 weeks of progress on Stage 2. | Weights increased every workout. The recommended change is 2.5 kg for all lifts. | When progress on Stage 3 stalls, light squats can be introduced. A light squad is performed in the middle of a week (e.g. on Wednesdays) with intensity decreased to 80-95%. | Once progress is in stagnation, consider to move to some intermediate program (e.g. Texas Method). |
All four days are alternated every workout, so the final schedule
could look like the following:
Week 1: Mon – A, Wed – B, Fri – C
Week 2: Mon – D, Wed – A, Fri – B
Week 3: Mon – C, Wed – D, Fri – A
Week 4: Mon – B, Wed – C, Fri – D |
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