One of the most popular novice lifting programs, Starting Strength is a textbook (literally) strength program for beginner lifters to rapidly develop proficiency with basic compound movements and get stronger.
For full support and documentation of this strength program, head over to Starting Strength.
To learn the basic movements in expert detail, I highly recommend you pick up the book. It’s one of the best investments you can make in yourself as a lifter.
Enjoy the Google spreadsheet below to easily calculate the weight for each workout and track progress with the program. Easier than Excel or PDF!
Starting Strength Routine Program Spreadsheet