Program
Linear Progression
Linear Progression is the fastest way for a true beginner to add weight to the barbell. Three sessions a week, weight goes up every session, until the lift stalls three times in a row.
- Goal
- strength
- Experience
- beginner
- Schedule
- 3 days/wk
- Duration
- Ongoing
How it works
Alternate two workouts, three days a week. Workout A: Squat 3x5, Bench Press 3x5, Deadlift 1x5. Workout B: Squat 3x5, Overhead Press 3x5, Row 3x5.
Add weight every single session: +5 lb to upper-body lifts, +10 lb to lower-body lifts, for as long as you complete every prescribed rep at the prescribed weight.
Miss a set three workouts in a row on the same lift, and LiftProof drops that lift by 10% and starts the reset. Progression is finite; the point is to extract every pound the linear ramp will give before it stops giving.
Main lifts
Movements
One week
Sample week
Day 01
Monday (A)
Squat 3x5 · Bench Press 3x5 · Deadlift 1x5
Day 02
Wednesday (B)
Squat 3x5 · Overhead Press 3x5 · Row 3x5
Day 03
Friday (A)
Squat 3x5 · Bench Press 3x5 · Deadlift 1x5
Fine print
Caveats
- Linear Progression is a novice program. If you have been training consistently for more than 6–9 months, 5/3/1 Beyond or GZCLP will progress you more sustainably.
- Three failures on a lift means reset that lift, not deload everything. Your other lifts usually keep progressing through a stall on one.
Run this program in LiftProof · 7-day free trial.