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01 / ADVANCED
Linear Strength
Twelve weeks of linear progression on the squat, bench, deadlift and press. Add 2.5kg to upper body lifts and 5kg to lower body lifts each week until stalling, then deload 10% and rebuild.
Weeks
12
Days / week
4
Cost
Free
Squat Emphasis
Day 01| Exercise | Sets | Reps |
|---|---|---|
| Back Squat80% 1RM | 05 | 5 |
| Romanian Deadlift | 03 | 8 |
| Walking Lunge | 03 | 10 / leg |
| Hanging Leg Raise | 04 | 12 |
Press Emphasis
Day 02| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 05 | 5 |
| Overhead Press | 04 | 6 |
| Weighted Dip | 03 | 8 |
| Cable Triceps Pressdown | 03 | 12 |
Pull Emphasis
Day 03| Exercise | Sets | Reps |
|---|---|---|
| Deadlift85% 1RM | 03 | 5 |
| Weighted Pull-Up | 04 | 6 |
| Barbell Row | 04 | 8 |
| Barbell Curl | 03 | 10 |
Accessory / Volume
Day 04| Exercise | Sets | Reps |
|---|---|---|
| Front Squat | 04 | 6 |
| Incline Dumbbell Press | 04 | 10 |
| Seated Cable Row | 04 | 12 |
| Farmer Carry | 04 | 40m |