Spreadsheet: 12091352-e7d0-4130-9c85-1812713be292
Sheet: Sheet1

[NAME] Starting Strength | Unnamed: 1 | Unnamed: 2 | Unnamed: 3 | Unnamed: 4 | Unnamed: 5 | Unnamed: 6 | Unnamed: 7 | Unnamed: 8 | Unnamed: 9 | Unnamed: 10 | Unnamed: 11 | Unnamed: 12 | Unnamed: 13 | Unnamed: 14 | Unnamed: 15
The Novice Version
 | This is [NAME] starting strength weight lifting program.  I did not create this lifting program and am not taking any credit for it.  You should only edit the cells in yellow.  I have designed it so anything you would possibly need to change can be changed without messing everything up.  The warmup set calculations are using the calculator that was listed on the bodybuilding.com forums for Rippetoe's programs.  It should be read by column since the rotation is A/B/A/B.  Also the lb increase is by default what Rippetoe suggests but you can change it as you go if you hit a wall and have to slow down (cut increase in half).  The smallest weight is the smallest plate you have and the percent to backtrack is how much you want to start behind your current 5RM.  Ripptoe says 5-15% is the range but 10-15% if you are working out alone.  I hope you enjoy this spreadsheet and feel free to rep me. :-) ~ [NAME]
 |  |  |  | Guide to Novice Barbell Training
 |  |  |  | Rippetoe/Starting Strength Question Forum
 |  |  | Smallest Weight: |  | 5
 |  |  | Percent To Backtrack |  | 0 | 5-15% under your current 5RM
 |  |  |  | Test Weight | Reps (<12) | 1RM | 5RM | lb Increase
 |  |  | Squat | 0 | 1 | 0 | 0 | 10
 |  |  | [NAME] | 0 | 1 | 0 | 0 | 5
 |  |  | Deadlift | 0 | 1 | 0 | 0 | 10
 |  |  | Press | 0 | 1 | 0 | 0 | 5
 |  |  | Powerclean | 0 | 1 | 0 | 0 | 5
 |  |  | Sets x Reps | Session #1 | Session #3 | Session #5 | Session #7 | Session #9 | Session #11 | Session #13 | Session #15 | Session #17 | Session #19 | Session #21 | Session #23
Workout A: | Squat | warmup | 2x5 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 46 | 47 | 48 | 49
 |  | warmup | 1x5 | 0 | 5 | 15 | 20 | 30 | 40 | 45 | 55 | 60 | 70 | 80 | 85
 |  | warmup | 1x3 | 0 | 10 | 20 | 35 | 45 | 60 | 70 | 80 | 95 | 105 | 120 | 130
 |  | warmup | 1x2 | 0 | 15 | 30 | 45 | 60 | 80 | 95 | 110 | 125 | 140 | 160 | 175
 |  | working sets | 3x5 | 0 | 20 | 40 | 60 | 80 | 100 | 120 | 140 | 160 | 180 | 200 | 220
 | [NAME] | warmup | 2x5 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 46 | 47 | 48 | 49
 |  | warmup | 1x5 | 0 | 0 | 5 | 5 | 10 | 10 | 15 | 15 | 20 | 20 | 25 | 25
 |  | warmup | 1x3 | 0 | 0 | 5 | 10 | 10 | 15 | 20 | 20 | 25 | 30 | 35 | 35
 |  | warmup | 1x2 | 0 | 0 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 45
 |  | working sets | 3x5 | 0 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55
 | Deadlift | warmup | 2x5 | 0 | 0 | 5 | 10 | 15 | 20 | 20 | 25 | 30 | 35 | 40 | 40
 |  | warmup | 1x3 | 0 | 5 | 10 | 15 | 20 | 30 | 35 | 40 | 45 | 50 | 60 | 65
 |  | warmup | 1x2 | 0 | 5 | 15 | 25 | 30 | 40 | 50 | 55 | 65 | 75 | 85 | 90
 |  | working set | 1x5 | 0 | 10 | 20 | 30 | 40 | 50 | 60 | 70 | 80 | 90 | 100 | 110
 |  |  | Sets x Reps | Session #2 | Session #4 | Session #6 | Session #8 | Session #10 | Session #12 | Session #14 | Session #16 | Session #18 | Session #20 | Session #22 | Session #24
Workout B: | Squat | warmup | 2x5 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 46 | 47 | 48 | 49
 |  | warmup | 1x5 | 0 | 10 | 20 | 25 | 35 | 40 | 50 | 60 | 65 | 75 | 80 | 90
 |  | warmup | 1x3 | 5 | 15 | 30 | 40 | 50 | 65 | 75 | 90 | 100 | 110 | 125 | 135
 |  | warmup | 1x2 | 5 | 20 | 40 | 55 | 70 | 85 | 100 | 120 | 135 | 150 | 165 | 180
 |  | working sets | 3x5 | 10 | 30 | 50 | 70 | 90 | 110 | 130 | 150 | 170 | 190 | 210 | 230
 | Press | warmup | 2x5 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 46 | 47 | 48 | 49
 |  | warmup | 1x5 | 0 | 0 | 5 | 5 | 10 | 10 | 15 | 15 | 20 | 20 | 25 | 30
 |  | warmup | 1x3 | 0 | 0 | 5 | 10 | 10 | 15 | 20 | 20 | 25 | 30 | 35 | 35
 |  | warmup | 1x2 | 0 | 0 | 5 | 10 | 15 | 20 | 25 | 25 | 30 | 35 | 40 | 45
 |  | working sets | 3x5 | 0 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55
 | Powerclean | warmup | 2x5 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 45 | 46 | 47 | 48 | 49
 |  | warmup | 1x5 | 0 | 0 | 5 | 5 | 10 | 10 | 15 | 15 | 20 | 20 | 25 | 30
 |  | warmup | 1x3 | 0 | 0 | 5 | 10 | 10 | 15 | 20 | 20 | 25 | 30 | 35 | 35
 |  | warmup | 1x2 | 0 | 0 | 5 | 10 | 15 | 20 | 25 | 25 | 30 | 35 | 40 | 45
 |  | working sets | 5x3 | 0 | 5 | 10 | 15 | 20 | 25 | 30 | 35 | 40 | 45 | 50 | 55