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    Bill Starr Routines - Two Versions

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    Tim McIntyre
    The document describes two workout routines, A and B. Both routines are split over 3 days per week, with Monday being heavy lifting, Wednesday light, and Friday medium. Routine A focuses on squats, deadlifts, bench press, and other compound lifts. Routine B follows a similar structure but substitutes some exercises like bent rows in place of deadlifts. Rest intervals and weight progression are also outlined.

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    Bill Starr Routines - Two Versions

    Uploaded by

    Tim McIntyre
    53 views2 pages
    The document describes two workout routines, A and B. Both routines are split over 3 days per week, with Monday being heavy lifting, Wednesday light, and Friday medium. Routine A focuses on squats, deadlifts, bench press, and other compound lifts. Routine B follows a similar structure but substitutes some exercises like bent rows in place of deadlifts. Rest intervals and weight progression are also outlined.

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    The document describes two workout routines, A and B. Both routines are split over 3 days per week, with Monday being heavy lifting, Wednesday light, and Friday medium. Routine A focuses on squats, deadlifts, bench press, and other compound lifts. Routine B follows a similar structure but substitutes some exercises like bent rows in place of deadlifts. Rest intervals and weight progression are also outlined.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    53 views2 pages

    Bill Starr Routines - Two Versions

    Uploaded by

    Tim McIntyre
    The document describes two workout routines, A and B. Both routines are split over 3 days per week, with Monday being heavy lifting, Wednesday light, and Friday medium. Routine A focuses on squats, deadlifts, bench press, and other compound lifts. Routine B follows a similar structure but substitutes some exercises like bent rows in place of deadlifts. Rest intervals and weight progression are also outlined.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    ROUTINE A:

    MON:(HEAVY)

    SQUATS:5X5

    DEADS:5X5

    BENCH:5X5

    INCL DB:2X20

    CALF:3X30

    WED:(LIGHT)

    SQUAT:(80% OF HVY DAY)5X5

    GOOD MORNING:4X8

    BB INCL:5X5

    PULLOVER:2X20

    BB CURL:2X20

    FRI:(MEDIUM)

    BENCH:4X8,2X2

    SQUAT:90% OF HVY DAY)5X5

    SHRUG:5X5

    O.H.P:5X5

    CHINS:4XMAX

    Heres the other one:

    ROUTINE B:

    MONDAY:(HEAVY)

    SQUATS:5X5

    BENT ROW:5X5

    BENCH:5X5

    INCL DB:2X20
    CALF:3X30

    WED:(LIGHT):

    SQUAT:(80% OF HVY DAY)5X5

    SLDL:4X8

    O.H.P:3X5, 2X3

    DIPS:4XMAX(@20REPS, ADD WT.)

    BB CURL:2X15

    FRI:(MEDIUM):

    SQUAT:3X5, 2X3(5S @90% OF HVY DAY)

    HIGH PULL:5X5

    BB INCL:5X5, 1X8(BACK-OF)

    CG BENCH:3X12

    CHINS:4XMAX

    Well, thats it. No special instructions as to load, or RI, other than whats up there. On all his other stuff,
    though 5x5 means a max wt to finish the rep scheme, after a couple of w/u sets. When you hit all of the
    sets/reps, bump, 5 for upper, 10 for lower.

    He said that since the incl, and OHP didnt allow for as great a load, there was no need to hold back, even
    though they are on "light" days. The requisite rest for shoulder cage was satisfied by nature of the
    movement.

    He also said to use them one after the other, and milk em' or you could alternate em' for more mileage.

    Thats it yall, just thought it was pretty good stuff, so I brung it home with me here. Be well, and GOD
    bless.

    Dave

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