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STARTING STRENGTH

TRAINING PROGRAM

STARTING STRENGTH

TRAINING PROGRAM

PERSONALIZED, ADAPTIVE TRAINING

Fytt uses adaptive training algorithms to deliver a customized Starting Strength training routine. The entire program is built out and customized to you, then the workouts are adjusted as you go to keep you training at an optimal level.

PERSONALIZED, ADAPTIVE TRAINING

Fytt uses adaptive training algorithms to deliver a customized Starting Strength training routine. The entire program is built out and customized to you, then the workouts are adjusted as you go to keep you training at an optimal level.

Personalize

The Starting Strength program is customized to your fitness level

Record

Login each day, do the scheduled workout, and record your results

Analyze

Fytt uses adaptive algorithms to analyze and adjust your workouts

Improve

You train at an optimal level and consistently improve performance

Wandering around the gym, deciding what looks fun, doing it until the fun stops, and then doing something else is not training. Each training session must have a definite achievable goal based on the person’s training history. No one should ever arrive to train not knowing exactly what to do.

— Mark Rippetoe

WHAT IS STARTING STRENGTH?

Starting Strength is a strength training program designed by legendary strength coach, Mark Rippetoe, to help athletes build size and strength as fast as reasonably possible.

Fytt has automated the process of scheduling out and following this program. You simply enter in your starting weight for each lift, then we build out the entire program customized to you. As you progress through the program, Fytt automatically adapts to your performance to optimize your training.

If you follow the program as outlined, and if you get proper rest and nutrition, you should be able to lift more weight every week, and you should see meaningful muscle growth over the course of the program.

Don’t let the “starting” part of the name deter you. Just because you’ve been lifting weights for a while doesn’t mean that you’re an “experienced” lifter. You can go to the gym day in and day out, but if you’re not measuring your workouts and getting stronger, what you’re currently doing is not working.

Former college athletes have benefited from this program. Chances are that you too will benefit from this program.

THE STARTING STRENGTH ROUTINE

The program is laid out in three phases. Each phase is designed to help your body progressively increase the amount of weight it can lift each time.

PHASE 1

Week A
Monday Wednesday Friday
Squat – 3 x 5 Squat – 3 x 5 Squat – 3 x 5
Shoulder Press – 3 x 5 Bench Press – 3 x 5 Shoulder Press – 3 x 5
Deadlift – 3 x 5 Deadlift – 3 x 5 Deadlift – 3 x 5
Week B
Monday Wednesday Friday
Squat – 3 x 5 Squat – 3 x 5 Squat – 3 x 5
Bench Press – 3 x 5 Shoulder Press – 3 x 5 Bench Press – 3 x 5
Deadlift – 3 x 5 Deadlift – 3 x 5 Deadlift – 3 x 5

PHASE 2

Week A
Monday Wednesday Friday
Squat – 3 x 5 Squat – 3 x 5 Squat – 3 x 5
Shoulder Press – 3 x 5 Bench Press – 3 x 5 Shoulder Press – 3 x 5
Deadlift – 3 x 5 Power Clean – 3 x 5 Deadlift – 3 x 5
Week B
Monday Wednesday Friday
Squat – 3 x 5 Squat – 3 x 5 Squat – 3 x 5
Bench Press – 3 x 5 Shoulder Press – 3 x 5 Bench Press – 3 x 5
Power Clean – 3 x 5 Deadlift – 3 x 5 Power Clean – 3 x 5

PHASE 3

Week A
Monday Wednesday Friday
Squat – 3 x 5 Light Squat – 3 x 5 Squat – 3 x 5
Shoulder Press – 3 x 5 Bench Press – 3 x 5 Shoulder Press – 3 x 5
Deadlift – 3 x 5 Back Extensions – 3 x 15 Power Clean – 3 x 5
Chin-Ups – 3 x 15
Week B
Monday Wednesday Friday
Squat – 3 x 5 Light Squat – 3 x 5 Squat – 3 x 5
Bench Press – 3 x 5 Shoulder Press – 3 x 5 Bench Press – 3 x 5
Back Extensions – 3 x 15 Deadlift – 3 x 5 Back Extensions – 3 x 15
Pull-Ups – 3 x 15 Chin-Ups – 3 x 15
Week C
Monday Wednesday Friday
Squat – 3 x 5 Light Squat – 3 x 5 Squat – 3 x 5
Shoulder Press – 3 x 5 Bench Press – 3 x 5 Shoulder Press – 3 x 5
Power Clean – 3 x 5 Back Extensions – 3 x 15 Deadlift – 3 x 5
Pull-Ups – 3 x 15
Week D
Monday Wednesday Friday
Squat – 3 x 5 Light Squat – 3 x 5 Squat – 3 x 5
Bench Press – 3 x 5 Shoulder Press – 3 x 5 Bench Press – 3 x 5
Back Extensions – 3 x 5 Power Clean – 3 x 5 Back Extensions – 3 x 5
Chin-Ups – 3 x 15  Pull-Ups – 3 x 15

FOLLOWING THE PROGRAM

Starting Strength is pretty easy to grasp, but it requires you to record what you do each time so that you can add weight on every workout and progress at an optimal rate. Some people use binders or spreadsheets, but we’ve built a program on Fytt that lays out the entire routine for you and makes it easy to track your workouts and follow the program exactly.

If you don’t have much weightlifting or other athletic experience, no problem. If you’ve been lifting for years, you probably can still benefit greatly from this type of training. Many gym-goers have not taken a disciplined, consistent approach to strength training that has enabled them to progressively lift more and more weight for an extended period of time.

Following this program correctly should make you significantly stronger than you are now.

STOP EXERCISING, START TRAINING

If you want to improve, you can’t just exercise randomly. You have to plot your course, measure your performance, and make incremental progress each time. Otherwise, you’re just moving around aimlessly.

We’ve automated the Starting Strength program and made it dead simple to put into action:

  1. Sign up
  2. Establish starting points for the lifts
  3. Choose a start date and click a button

Fytt then builds out the entire program customized to you and automatically adapts to keep you training at an optimal level.

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