Novice Linear Progression (3-Lift)

A three-day full-body novice programme built around three compound lifts: squat, press or bench press, and deadlift. Sessions alternate between Workout A and Workout B across the week, with a full rest day between each training day. The defining feature is simple: the same lifts appear every session, and weight goes up every time.

Novices in their first several months of structured barbell training, or returning lifters who have lost their old numbers and want a fast, rules-driven re-ramp. Most suitable when you can train three times a week with a rest day between sessions and recover from lower-body work.

Workout A runs squat 3×5, press 3×5, deadlift 1×5. Workout B runs squat 3×5, bench press 3×5, deadlift 1×5. Squat and deadlift are in every session; only the press alternates across the week. You are not rotating exercises — the same small menu repeats while the weight goes up. This is the first of the method's three phases: after roughly two to four weeks the power clean replaces Workout B's deadlift, and chin-ups follow about two weeks after that.

Add weight to every working set in every session. Typical starting increments are around 2.5 kg on upper-body lifts and 5 kg on the deadlift, halving once progress slows. When a lift stalls — three sessions in a row failing to complete it at the same weight — take about 10% off that lift and ramp back up; the other lifts keep progressing. When resets stop working too, graduate to an intermediate programme such as Texas Method or Madcow 5×5.

Starting Strength was popularised by Mark Rippetoe in *Starting Strength: Basic Barbell Training* (2005) and the novice programme chapter of *Practical Programming for Strength Training*. VALDA adapts the training pattern — lifts, reps, and progression rule — for use inside the app, but does not claim authorship of the method.