Gymscore · Program schedule
Starting Strength Novice: Program schedule
The Gymscore Starting Strength template organizes novice barbell practice around repeated squats, presses, pulls and power cleans. Its useful feature is the small exercise menu: the next session builds on a lift you have already practiced, rather than starting a new workout from scratch.
Who this template suits
A new barbell lifter who wants three full-body sessions and is willing to learn the power clean as well as the squat, bench press, overhead press and deadlift.
When to choose another option
You cannot regularly access a rack and barbell, or you want a program with more machine work and isolation exercises from the outset.
Template length
12 weeks
Three sessions per week alternate A-B-A and B-A-B across a 12-week template. The later phase adds assistance work. Power cleans appear in the saved early workouts even though the phase description suggests introducing them later; review that exercise before starting.
Check out this program in Gymscore →
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Equipment
- barbell
- squat rack
- bench
- weight plates
- chalk
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Phase 1 — Learn the Lifts · weeks 1–4
Odd Weeks (A-B-A pattern)
Workout A · Squat / Press / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2 min |
| Barbell Deadlift | 1 | 5 | 3 min |
Workout B · Squat / Bench / Power Clean
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Bench Press | 3 | 5 | 2 min |
| Power Clean | 5 | 3 | 2 min |
Workout A · Squat / Press / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2 min |
| Barbell Deadlift | 1 | 5 | 3 min |
2. Phase 2 — Continued Linear Progression · weeks 5–12
Odd Weeks (A-B-A)
Workout A · Squat / Press / Deadlift + Chins
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2 min |
| Barbell Deadlift | 1 | 5 | 3 min |
| Chin-ups | 3 | AMRAP | 2 min |
Workout B · Squat / Bench / Power Clean
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Bench Press | 3 | 5 | 2 min |
| Power Clean | 5 | 3 | 2 min |
Workout A · Squat / Press / Deadlift + Chins
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 5 | 3 min |
| Overhead Press | 3 | 5 | 2 min |
| Barbell Deadlift | 1 | 5 | 3 min |
| Chin-ups | 3 | AMRAP | 2 min |
Questions answered
How many days does this template need?
Three weekly sessions. The saved plan alternates two workouts and changes the assistance work in its later phase.
Is this the exact official Starting Strength program?
No. It is Gymscore’s saved adaptation. The original Starting Strength program remains the reference for the creator’s exercise sequencing and progression decisions.
What should I record after a session?
Record load, completed reps and sets, and one brief technique note for each main lift. Keep power-clean practice distinct from deadlift performance.