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Linear Periodization Sample (Final)

The document outlines a 12-week strength training program with progression in sets, reps and weight for squats, bench press and deadlifts. It provides the volume (sets x reps x weight) for each lift over the course of the program as weight and intensity increase each week while reps and sets decrease. The program culminates in a re-testing of 1 rep max weights for each lift in week 12.

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Natsu
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74 views9 pages

Linear Periodization Sample (Final)

The document outlines a 12-week strength training program with progression in sets, reps and weight for squats, bench press and deadlifts. It provides the volume (sets x reps x weight) for each lift over the course of the program as weight and intensity increase each week while reps and sets decrease. The program culminates in a re-testing of 1 rep max weights for each lift in week 12.

Uploaded by

Natsu
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 130 123.5


Bench 72 68.4
Deadlift 155 147.25
Total 357 339.15

CHANGE ONLY RED CELLS!


P Week 1 Sets Reps Total % Weight
Day 1
r Squat 3 10 30 55% 71.5

o
t Day 2
o Bench 3 10 30 55% 39.6

c
o Day 3
l Deadlift 3 10 30 55% 85.25

1
P Week 4 Sets Reps Total % Weight
Day 1
r Squat 5 5 25 70% 91

o
t Day 2
o Bench 5 5 25 70% 50.4

c
o Day 3
l Deadlift 5 5 25 70% 108.5

2
P Week 7 Sets Reps Total % Weight
Day 1
r Squat 5 4 20 80% 104

o
t Day 2
o
o Bench 5 4 20 80% 57.6

c
o Day 3
l Deadlift 5 4 20 80% 124

3
P Week 10 Sets Reps Total % Weight
Day 1
r Squat 2 2 4 90% 117

o
t Day 2
o Bench 2 2 4 90% 64.8

c
o Day 3
l Deadlift 2 2 4 90% 139.5

4
Volume Week 2 Sets Reps Total %
Day 1
2145 Squat 3 8 24 60%

Day 2
1188 Bench 3 8 24 60%

Day 3
2557.5 Deadlift 3 8 24 60%

Volume Week 5 Sets Reps Total %


Day 1
2275 Squat 5 4 20 75%

Day 2
1260 Bench 5 4 20 75%

Day 3
2712.5 Deadlift 5 4 20 75%

Volume Week 8 Sets Reps Total %


Day 1
2080 Squat 5 3 15 85%

Day 2
1152 Bench 5 3 15 85%

Day 3
2480 Deadlift 5 3 15 85%

Volume Week 11 Sets Reps Total %


Day 1
468 Squat 3 1 3 90, 92,5, 95

Day 2
259.2 Bench 3 1 3 90, 92.5, 95

Day 3
558 Deadlift 3 1 3 90, 92.5, 95
Weight Volume Week 3 Sets Reps Total
Day 1
78 1872 Squat 5 5 25

Day 2
43.2 1036.8 Bench 5 5 25

Day 3
93 2232 Deadlift 5 5 25

Weight Volume Week 6 Sets Reps Total


Day 1
97.5 1950 Squat 6 3 18

Day 2
54 1080 Bench 6 3 18

Day 3
116.25 2325 Deadlift 6 3 18

Weight Volume Week 9 Sets Reps Total


Day 1
110.5 1657.5 Squat 5 2 10

Day 2
61.2 918 Bench 5 2 10

Day 3
131.75 1976.25 Deadlift 5 2 10

Weight Volume Week 12 Sets Reps Total


Day 1
REST

Day 2
REST

Day 3
Squat
Bench
Deadlift
% Weight Volume

65% 84.5 2112.5

65% 46.8 1170

65% 100.75 2518.75

% Weight Volume

80% 104 1872

80% 57.6 1036.8

80% 124 2232

% Weight Volume

87.50% 113.75 1137.5


87.50% 63 630

87.50% 135.625 1356.25

% Weight Volume

Re-Max
Re-Max
Re-Max

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