마크 리피토의 초보 스트랭스루틴+슈퍼스콰트루틴

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Starting Strength Novice Program:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans 

Workouts A and B alternate on 3 non-consecutive days per week.

Onus Wunsler Beginner Program (from SS):

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift alternated w/ 5x3 Power Cleans

Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not)
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps

Workouts A and B alternate on 3 non-consecutive days per week.

Practical Programming Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Witchita Falls Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5/Powerclean 5x3

Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

 

2. 수퍼스콰트 프로그램

(출저 : http://startingstrength.wikia.com/wiki/20_Rep_Squats)

 

The Original 20 Rep Squat Program (John McCallum, 1968)

• Behind-the-Neck Press: 3x12
• Squat: 1x20
• Pull-Overs: 1x20
• Bench Press: 3x12
• Bent-over Rows: 3x15
• Stiff-legged Deadlift: 1x15
• Shrug: 1x15
• Pull-Overs: 1x20

 

20 Rep Squat Program (Scaled Down)

• Squat: 1x20
• Pull over 1x20
• Overhead press 5x5
• Power clean 5x5

 

Randall J. Strossen's Super Squat Program

• Warm-up 5-10 minutes
• Bench Press 2x12 reps
• Squat: 1x20 reps
• Pullovers 1x20 reps
• Bent-over Rows: 2x15 reps

 

20 Rep Squat Power Program

• Power Cleans: 5x3
• Squat: 1x20
• Standing Press: 2-3x12
• Chin-Ups: 2 sets to failure
• Dips: 2x10
• Conventional Deadlifts: 1x15

 

Metabolic Conditioning 20 Rep Squat Program

• Squat: 1x20
• Pull-Overs: 1x20
• Circuit training:
• 3 rounds of bodyweight Chin-ups, Dips, and Sit-ups.
• Everything is taken to failure and 1 min rest is taken between exercises.

 

"Big 3" 20 Rep Squat Program

• Squat: 1x20
• Pull-Overs: 1x20
• Bench Press: 2-3x10
• Pull-overs: 1x20
• Bent-over Rows: 2-3x15

 

"Big 3 Ladder Circuit" 20 Rep Squat Program

1. Squat: 1x20
2. Light weight Pull-Overs: 1x20 for stretching rib cage
3. Pull ups, Dips, Sit-ups in a circuit up to failure and start over at one again

• Circuit 1: 1 Pull Up, 2 Dips, 3 sit ups
• Circuit 2: 2 Pull ups, 4 dips, 6 sit ups
• Circuit 3: 3 Pull Ups, 6 Dips, 9 sit up
• Circuit 4: 4 Pull Ups, 8 dips, 12 sit ups and so on until failure then start over at 1 Pull up, 2 Dips and 3 Sit ups