Starting strength advanced variation

Strength

6 weeks / 3 days per week

After novice linear progression try this. Refer to notes for intensity and set/reps for each day.

Reviews

0 reviews

Week 1

Squat

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Assisted • Slingshot bench press overload

Assistance

2 x 2 reps

Deadlift

Assistance

1 x 5 reps

Pull-Up

Assistance

3 x 5 reps

Squat

Assistance

3 x 5 reps

Overhead • Press

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 5 reps

Slingshot dip assist

Assistance

3 x 10 reps

Safety Bar Squat

Assistance

4 x 5 reps

Bench Press

Assistance

3 x 3 reps

Assisted • Slingshot bench press overload

Assistance

2 x 6 reps

Romanian Deadlift

Assistance

3 x 8 reps

Chin-up

Assistance

4 x 5 reps

Wheel Rollout

Assistance

3 x 12 reps

Week 2

Squat

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Assisted • Slingshot bench press overload

Assistance

2 x 2 reps

Deadlift

Assistance

1 x 5 reps

Pull-Up

Assistance

3 x 5 reps

Squat

Assistance

3 x 5 reps

Overhead • Press

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 5 reps

Slingshot dip assist

Assistance

3 x 10 reps

Safety Bar Squat

Assistance

4 x 5 reps

Overhead • Press

Assistance

3 x 3 reps

Romanian Deadlift

Assistance

3 x 8 reps

Chin-up

Assistance

4 x 5 reps

Wheel Rollout

Assistance

3 x 12 reps

Week 3

Squat

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Assisted • Slingshot bench press overload

Assistance

2 x 2 reps

Deadlift

Assistance

1 x 5 reps

Pull-Up

Assistance

3 x 5 reps

Squat

Assistance

3 x 5 reps

Overhead • Press

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 5 reps

Slingshot dip assist

Assistance

3 x 10 reps

Safety Bar Squat

Assistance

4 x 5 reps

Bench Press

Assistance

3 x 3 reps

Assisted • Slingshot bench press overload

Assistance

2 x 6 reps

Romanian Deadlift

Assistance

3 x 8 reps

Chin-up

Assistance

4 x 5 reps

Wheel Rollout

Assistance

3 x 12 reps

Week 4

Squat

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Assisted • Slingshot bench press overload

Assistance

2 x 2 reps

Deadlift

Assistance

1 x 5 reps

Pull-Up

Assistance

3 x 5 reps

Squat

Assistance

3 x 5 reps

Overhead • Press

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 5 reps

Slingshot dip assist

Assistance

3 x 10 reps

Safety Bar Squat

Assistance

4 x 5 reps

Overhead • Press

Assistance

3 x 3 reps

Romanian Deadlift

Assistance

3 x 8 reps

Chin-up

Assistance

4 x 5 reps

Wheel Rollout

Assistance

3 x 12 reps

Week 5

Squat

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Assisted • Slingshot bench press overload

Assistance

2 x 2 reps

Deadlift

Assistance

1 x 5 reps

Pull-Up

Assistance

3 x 5 reps

Squat

Assistance

3 x 5 reps

Overhead • Press

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 5 reps

Slingshot dip assist

Assistance

3 x 10 reps

Safety Bar Squat

Assistance

4 x 5 reps

Bench Press

Assistance

3 x 3 reps

Assisted • Slingshot bench press overload

Assistance

2 x 6 reps

Romanian Deadlift

Assistance

3 x 8 reps

Chin-up

Assistance

4 x 5 reps

Wheel Rollout

Assistance

3 x 12 reps

Week 6

Squat

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Assisted • Slingshot bench press overload

Assistance

2 x 2 reps

Deadlift

Assistance

1 x 5 reps

Pull-Up

Assistance

3 x 5 reps

Squat

Assistance

3 x 5 reps

Overhead • Press

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 5 reps

Slingshot dip assist

Assistance

3 x 10 reps

Safety Bar Squat

Assistance

4 x 5 reps

Overhead • Press

Assistance

3 x 3 reps

Romanian Deadlift

Assistance

3 x 8 reps

Chin-up

Assistance

4 x 5 reps

Wheel Rollout

Assistance

3 x 12 reps

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Starting strength advanced variation

Strength

6 weeks / 3 days per week

After novice linear progression try this. Refer to notes for intensity and set/reps for each day.

Reviews

0 reviews

Week 1

Day 1

Squat

Bench Press

Assisted • Slingshot bench press overload

Deadlift

Pull-Up

Day 2

Squat

Overhead • Press

Bent Over • Row

Chest Dip

Slingshot dip assist

Day 3

Safety Bar Squat

Bench Press

Assisted • Slingshot bench press overload

Romanian Deadlift

Chin-up

Wheel Rollout

Week 2

Day 1

Squat

Bench Press

Assisted • Slingshot bench press overload

Deadlift

Pull-Up

Day 2

Squat

Overhead • Press

Bent Over • Row

Chest Dip

Slingshot dip assist

Day 3

Safety Bar Squat

Overhead • Press

Romanian Deadlift

Chin-up

Wheel Rollout

Week 3

Day 1

Squat

Bench Press

Assisted • Slingshot bench press overload

Deadlift

Pull-Up

Day 2

Squat

Overhead • Press

Bent Over • Row

Chest Dip

Slingshot dip assist

Day 3

Safety Bar Squat

Bench Press

Assisted • Slingshot bench press overload

Romanian Deadlift

Chin-up

Wheel Rollout

Week 4

Day 1

Squat

Bench Press

Assisted • Slingshot bench press overload

Deadlift

Pull-Up

Day 2

Squat

Overhead • Press

Bent Over • Row

Chest Dip

Slingshot dip assist

Day 3

Safety Bar Squat