Beginner Linear Progression

3 days a week · add weight every session

A new lifter can put more weight on the bar almost every time they train, and this routine is built on that: two short workouts you alternate three days a week, the squat every session, and a little more weight each time a lift comes round. Enter your four maxes and this page writes out your first two weeks, with warmup sets and the plates to load on each side of the bar. How linear progression works

An independent tool, not affiliated with or endorsed by the author of any published program. Estimates only, not medical advice; train within your limits.