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Mark Rippetoe's Starting Strength:
Day 1
3x5 Squats
3x5 Bench Press
1x5 Deadlift
Day 2
3x5 Squats
3x5 Military Press
5x3 Power Cleans
I do it on 3 non-consecutive days, Monday, Wednesday, Friday, alternating between Day 1 and 2.
If I can complete all the desired sets then I will add 5lbs to the working sets the next time I do the exercise. Deadlifts I will add 10lbs instead of 5lbs
I really like this program because it is very simple and straight forward, covers all the main compound lifts, I see noticeable improvements, and just makes sense to me (squat +push+pull each day).
The only problem I have with this program is that I want to add in some dips and chin-ups but from what I've read, he really advises against modifying the program.
He does offer other programs that include dips and chin-ups but they leave out deadlifts and power cleans, which I don't want to do. Any advice on this?
I have experimented with splits and I've never been able to come up with a good routine, whether it being the fact that I'm not pairing the right muscle groups together, I'm not doing the right exercises/forgetting exercises/doing too many exercises for that day, or like what RRxtar said, theres too long of a break between the days that each muscle group is targeted.
Also I feel like with splits, there are much more exercises to do and you don't get to do them as frequently, making it hard to improve on each exercise.
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