Beginner's Strength Program by Bill Starr
From the Article "The Forgotten Factor: Strength" in Robert Kenndey's REPS! Magazine, Winter 2006 Edition, Page 104
Monday (Heavy Day)
Back Squats:
5 x 5 ramping to limit
Bench Press:
5 x 5 ramping to limit
Deadlifts:
5 x 5 ramping to limit or Bent-Over Rows:
5 x 5 ramping to limit
Incline Dumbell Press:
2 x 20
Calf Raises:
3 x 30
Wednesday (Light Day)
Back Squats:
5 x 5 using 50 lbs less than Monday or Lunges:
4 x 6 ramping to limit
Good Mornings:
4 x 10 or Stiff-Leg Deadlifts:
4 x 10
Standing Overhead Press:
5 x 5 ramping to limit
Dips:
When you can do 20 reps, start adding weight and drop the reps back to 8
Curls:
3 x 15
Friday (Medium Day)
Back Squats:
5 x 5 using 20 lbs less than Monday
Incline Bench Press:
5 x 5 ramping to limit
Shrugs:
5 x 5 ramping to limit or Clean High Pulls
5 x 5 ramping to limit
Straight Arm Pullovers:
2 x 20
Chins:
4 sets to failure
You can choose either of the optional back exercises and stick with them or set them up as follows and alternate:
Week A: Deadlifts, Good Mornings, Shrugs
Week B: Bent-Over Rows, Stiff-Leg Deadlifts, Clean High Pulls
After two or three weeks, you can add in back-off sets on all of the pressing exercises, squats, and lunges. No back-offs for any back movement. Should you want to work more on any back exercise, do another top-end set.
If you get 5 reps on your top set, add weight next week.