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Starting Strength Advanced Novice OLAD

by Bradley S.
6 athletes joined
2.0
(1 rating)

Program Description

Time crunch and fatigue management to get in and out of the gym quickly everyday. Combine with conditioning daily. Curated from grant broggi’s Strength Co videos. Alternated overhead press due to injury.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 08, 2024 05:19
  • Last Edited
    Jan 23, 2025 08:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 7
2A
Chin-Up (Bodyweight)
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3A
Skull Crusher
3
8 reps
RPE 8
3B
Bent Over Row (Barbell)
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
3 Reps
5 Reps
@8
@8
@6
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
8 Reps
@7
@8
@9
@7
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
5 Reps
@7
@8
@9
@7
2A
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
2B
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3A
Skull Crusher
3 Sets
8 Reps
@8
3B
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Walk
1 Set
30 mins
@6
Day 7
1
Walk
1 Set
30 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
2.00 / 5
i M.Age 16, Man
5 months ago
Less than expected strength gains
Less than expected muscle gains
No modifications
7 days is just too much. Why not split it to like 3 or 4?