Esempio di scheda per principianti:
Questo è il Bill Starr leggermente modificato da me.

Monday (Heavy Day - > 85%)
Squats: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping weight to top set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Wednesday (Light Day - <70%)
Squats: 5 x 5 using 60% of Monday's weight
Bench Press: 5 x 5 using 60% of Monday's weight
Dumbell Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets

Friday (Medium Day - 70-85%)
Squats: 5 x 5 using 80% of Monday's weight
Bench Press: 5 x 5 using 80% of Monday's weight
Dumbell Rows: 5 x 5 Ramping weight to top set of 5 reps across 5 sets


Ps: non so l'inglese e non ci capisco nulla? C'è google translate