STHENOS Project
Starting Strength Program
Day Exercise Details
Day A Squat 3 sets of 5 reps
Day A Bench Press 3 sets of 5 reps
Day A Deadlift 1 set of 5 reps
Day B Squat 3 sets of 5 reps
Day B Pull-ups 3 sets of 5 reps
Day B Dips 3 sets of 5 reps
Day C Squat 3 sets of 5 reps
Day C Pull-ups 3 sets of 5 reps
Day C Bench Press 3 sets of 5 reps
  • 3 days per week (non-consecutive days)
  • Begin low, add 1.25kg-5kg per day depending on feeling
  • 1-5 minutes rest between sets
  • If pull-ups/dips are too hard, use elastics/machines first
  • After 1-5 months, change program or reduce progression speed
531 Program
Week Exercise Set 1 Set 2 Set 3
Week 1 Bench Press 65% х 5 75% х 5 85% х 5+
Squats 65% х 5 75% х 5 85% х 5+
Deadlifts 65% х 5 75% х 5 85% х 5+
Pull-Ups / Dips 65% х 5 75% х 5 85% х 5+
Week 2 Bench Press 70% х 3 80% х 3 90% х 3+
Squats 70% х 3 80% х 3 90% х 3+
Deadlifts 70% х 3 80% х 3 90% х 3+
Pull-Ups / Dips 70% х 3 80% х 3 90% х 3+
Week 3 Bench Press 75% х 5 85% х 3 95% х 1+
Squats 75% х 5 85% х 3 95% х 1+
Deadlifts 75% х 5 85% х 3 95% х 1+
Pull-Ups / Dips 75% х 5 85% х 3 95% х 1+
Week 4 (Deload) Bench Press 40% х 5 50% х 5 60% х 5
Squats 40% х 5 50% х 5 60% х 5
Deadlifts 40% х 5 50% х 5 60% х 5
Pull-Ups / Dips 40% х 5 50% х 5 60% х 5
  • Perform each workout once per week.
  • Increase weight gradually as you progress.
  • Rest adequately between sets and exercises.
  • Adjust the percentages based on your individual progress and recovery.
  • Deload week helps with recovery, but maintain form and intensity.
333 - 555 Program
Workout Exercise Sets/Reps
1st Workout Deadlifts and Bench Press or Dips 3 sets of 5 reps or 3 sets of 3 reps
2nd Workout Squats and Pull-ups 3 sets of 5 reps or 3 sets of 3 reps
  • At least 48 hours between each workout
  • Begin in 5 x 5 mode
  • Begin low, add 1.25kg - 5kg per day depending on feeling
  • If you fail, switch to 3 x 3 for the next session
  • If you fail 3 x 3, switch to 5 x 5 and start where you failed last time
  • If you fail 5 x 5, switch to 3 x 3 and start where you failed last time
Bodyweight Strength Program
Week Exercise Details
Day A Squat 3x3 or 3x5 reps
Day A Pull-ups 4 series
Day B Pull-ups 4 series
Day B Dips 4 series
Day C Squat 3x3 or 3x5 reps
Day C Dips 4 series
Recuperation Day Squat, Dips, and Pull-ups 3 series of each at 60%
  • Squats: Begin low, add 1.25kg - 5kg per day depending on feeling
  • 1-5 minutes rest between sets
  • If pull-ups/dips are too hard, use elastics/machines first
  • Attempt max reps at the fifth series
  • Increase the total number of reps by at least one
  • If failure occurs, do the recuperation workout next time
Program pdf generator

Abs workout

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ps: squats and deadlifts actually create 2-3 time more tension in your core than any abs exercise so they sould be prioritized for training

abs exercise