Super Strength Total Body Program

Keeping training Simple

Starting Strength is an immensely popular barbell based program, designed by Mark Rippetoe.

The details of the program can be found here.

It is a great total body program, based around the Big 3 barbell lifts. You add weight week to week using basic linear progression.

Contrary to what some seem to think, I am not “anti barbell” training. The barbell very obviously WORKS, and the Big 3 lifts (or big 4 if you include overhead press) are the most leveraged movements we can do that provide total body stimulus. They generally work well for most people, and without question they make training simple

My criticism is not to NOT use the barbell, but the misinformed thinking that can accompany its usage. There is a level of zealotry that can accompany barbell training

• believing you should ONLY doing 5 rep and anything more is cardio

• avoiding using DBs, machines or any other kind of equipment

• believing that maximum muscular gains will come from only 3-4 exercises and everything else is automatically inferior

• believing that everyone will experience a superlative level of results, under the assumption that the Big 3 work equally well for everyone

• Ignoring the need for customization of exercise to body structure, and thinking the problem is with the individual if an exercise does not work well for them

In 2010 when I started training clients, I quickly learned that ONLY using the barbell did not deliver the results people wanted

My clients were older people largely, professionals in their 30s, 40s, and 50s. Many of them had prior musculoskeletal “issues”. They didnt particularly care about how strong they were on 3 lifts, they simply wanted to look good naked, feel fit and confident, lose bodyfat, and know that their workouts were WORKING.

Over time I modified the original Starting Strength program to include more exercises and fill in the the “muscular gaps”, as well as address the common weaknesses that general population has (lack of posterior chain muscle, poor balance, strength asymmetry)

This style of creating a full body routine of multiple exercises was not an invention of mine. Total body workouts at one time were the standard for training up until the 1950s.

Mr America John Grimek used full body routines exclusively in the 1930s and 1940s

History aside, the result of my tweaking was a 5 exercise routine, that I called Super Strength. It was a routine I typically gave to male clients who would come in 1-2 times a week to train, and who were satisfied with 3 days a week of lifting.

AJAC Super Strength Program (modified from Starting Strength) 

Train 3x weekly, with one day between workouts. Alternate ABA, BAB each week.

Day A

Back Squat 3x5

Close Grip Bench or Regular Bench Press 3x5

Dips 3x10 (do these assisted until regular reps can be done. If dips are simply too challenging, do pushups for 3 sets of maximum reps to failure)

Deadlift 5x3 (I prefer sets of 3 on the deadlift as it avoids fatigue while also allowing heavy weights to be used)

Chinups 3-5x5-10 (If doing more than 3 sets, leave 1-2 reps in the tank. Do assisted reps until you can do regular Chinups. Alternatively, you can do underhand grip pulldowns if even those are too difficult)

Day B 

Barbell Reverse Lunge 3x5/5 (each leg), these can be done alternating, or one leg at a time. Elevate the front foot about 2 inches for increased ROM if you like. If the barbell is too challenging, do them with DBs.

Incline Bench or Overhead Press 3x5 (If OH press is contraindicated, use incline bench. Or if the client simply prefers Incline)

Dips 3x10 (do these assisted until regular reps can be done. If dips are simply too challenging, do pushups for 3 sets of maximum reps to failure)

Romanian Deadlift 3x5 (these are done for low back and glute strength, the weight used will be less than that used for conventional deadlifts)

Bodyweight Row 3-5xAMAP, As Many As Possible (these can be done in a squat rack using the barbell and overhand grip. A TRX or rings can be used as well if available. Adjust as needed to accommodate your level of strength)

What about Abs, and arms, and Calves?

Please keep in mind that this is still a basic routine. It is not a comprehensive bodybuilding program. If thats what you want, then follow that type of plan.

Each week you will be doing 18 sets of pressing (which stimulates the triceps) and 9-15 sets of pulling, along with 11-13 sets of deadlifts (which also work grip).

Point being, your triceps, and biceps and forearms are being stimulated.

As for calves, add them in if you like.

As for abs, Lose bodyfat. And add in crunches or situps or leg raises if you like. That is on you.

How Long do I do this for?

Until it stops working, which for a total novice would not be for at least 6 months. Variety is overrated.

How long do I rest for?

Longer rest periods are superior to shorter rest periods. I suggest resting anywhere between 2-5 minutes between sets, but also autoregulate your rest periods. Meaning if you feel like training faster and an exercise is not particularly fatiguing, you are can keep rest periods short. Just remember that the goal of the workout is to get stronger, not turn it into cardio

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