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Linear Periodization Sample (Final)

This document outlines a 12 week training program with weekly progression in weight and volume. It provides details on exercises, sets, reps, and percentages of 1RM for squats, bench press, and deadlifts over the course of three day splits. The program culminates in a testing week during week 12 to re-evaluate 1RM strengths.

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Nuno Vidal
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70 views9 pages

Linear Periodization Sample (Final)

This document outlines a 12 week training program with weekly progression in weight and volume. It provides details on exercises, sets, reps, and percentages of 1RM for squats, bench press, and deadlifts over the course of three day splits. The program culminates in a testing week during week 12 to re-evaluate 1RM strengths.

Uploaded by

Nuno Vidal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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1RM 365 Strong

Squat 150 142.5


Bench 100 95
Deadlift 250 237.5
Total 500 475

CHANGE ONLY RED CELLS!


Week 1 Sets Reps Total %
Day 1
Deadlift 5 2 10 80%
Block Pull 2 3 6 85.00%
Spoto Bench 3 10 30 65%
Chest Sup row
GHD back ext
Farmers walk

Day 2 (BB ASSISTANCE DAY)


Pullups
Military Press
Bicep curl
Calves
JM Press
P Hamstring curl
Leg raises
r
Day 3
o Squat
SSB squat
8
2
3
5
24
10
65%
70.00%
t Bench
Barbell rows
3 8 to 12 3 70%

o Dips
Lateral raises
c Day 4
o Pause Squat
CG Bench
3
3
8
6
24
18
60%
75%

l 2” Deficit DL 2 6 12 75.00%

Lat pulldown
GHD Situps

1
P Week
Day 1
4 Sets Reps Total %

r Squat 5 5 25 70%

o
t Day 2
o Bench 5 5 25 70%

c
o Day 3
l Deadlift 5 5 25 70%
2
P Week
Day 1
7 Sets Reps Total %

r Squat 5 4 20 80%

o
t Day 2
o Bench 5 4 20 80%

c
o Day 3
l Deadlift 5 4 20 80%

3
P Week
Day 1
10 Sets Reps Total %

r Squat 2 2 4 90%

o
t Day 2
o Bench 2 2 4 90%

c
o Day 3
l Deadlift 2 2 4 90%

4
Weight Volume Week 2 Sets Reps Total
Day 1
190 1900 Squat 3 8 24
201.875 1211.25
61.75 1852.5

Day 2

Bench 3 8 24

Day 3
92.625 2223 Deadlift 3 8 24
99.75 997.5
66.5 199.5

85.5 2052
71.25 1282.5
178.125 2137.5

Weight Volume Week 5 Sets Reps Total


Day 1
105 2625 Squat 5 4 20

Day 2
70 1750 Bench 5 4 20

Day 3
175 4375 Deadlift 5 4 20
Weight Volume Week 8 Sets Reps Total
Day 1
120 2400 Squat 5 3 15

Day 2
80 1600 Bench 5 3 15

Day 3
200 4000 Deadlift 5 3 15

Weight Volume Week 11 Sets Reps Total


Day 1
135 540 Squat 3 1 3

Day 2
90 360 Bench 3 1 3

Day 3
225 900 Deadlift 3 1 3
% Weight Volume Week 3 Sets Reps
Day 1
60% 90 2160 Squat 5 5

Day 2

60% 60 1440 Bench 5 5

Day 3
60% 150 3600 Deadlift 5 5

% Weight Volume Week 6 Sets Reps


Day 1
75% 112.5 2250 Squat 6 3

Day 2
75% 75 1500 Bench 6 3

Day 3
75% 187.5 3750 Deadlift 6 3
% Weight Volume Week 9 Sets Reps
Day 1
85% 127.5 1912.5 Squat 5 2

Day 2
85% 85 1275 Bench 5 2

Day 3
85% 212.5 3187.5 Deadlift 5 2

% Weight Volume Week 12 Sets Reps


Day 1
90, 92,5, 95 REST

Day 2
90, 92.5, 95 REST

Day 3
90, 92.5, 95 Squat
Bench
Deadlift
Total % Weight Volume

25 65% 97.5 2437.5

25 65% 65 1625

25 65% 162.5 4062.5

Total % Weight Volume

18 80% 120 2160

18 80% 80 1440

18 80% 200 3600


Total % Weight Volume

10 87.50% 131.25 1312.5

10 87.50% 87.5 875

10 87.50% 218.75 2187.5

Total % Weight Volume

Re-Max
Re-Max
Re-Max

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