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Starting Strength Advanced Novice OLAD
by Bradley S.
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
Jun 08, 2024 05:37
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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
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6
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 4
1
Walk
1 Set
30 mins
@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 7
1
Walk
1 Set
30 mins
@6