Basic Linear Progression

Help reset and build overall conditioning and functional strength. Ramp weight in each compound movement. Run it in giant set format. Exercise 1-3 as a giant set with 90 seconds of rest, Exercise 4-6 as a giant set with 90 seconds of rest, and Exercise 7,8, & 9 more as a burnout giant set. Modify as needed. Ad 5-10 pounds per week for upper body and 10-20 for lower body. I cut OHP from the program and added an extra bench day with some shoulder emphasis because I'm old and my shoulders are garbage. This is Brian Alsruhe's linear progression format with modifications to accommodate for my age and injuries. He has a 12-week program that I highly recommend. 

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Week 1

Week 2

Week 3

Week 4

Bent Over Row (Barbell)

Bench Press (Barbell)

Side Bend (Dumbbell)

Dumbbell Row

Bench Press (Close Grip)

Side Plank

Dip (Assisted)

Tricep Extension (Cable)

Push Up

Kettlebell Swing

Deadlift (Barbell)

Plank

Snatch (Kettlebell)

Romanian Deadlift (Barbell)

Bicycle Crunch

Cable Low Row

Reverse Hyperextension

Band Pull Apart

Pull-Up (Assisted)

Lat Pulldown

Incline Bench Press (Dumbbell)

Reverse Pec Deck

Lateral Raise (Cable)

Seated Front Raise

Box Jump

Squat (Barbell)

Cannonball Crunch

Forward Jump

Front Squat (Barbell)

Bulgarian Split Squat (Bodyweight)

Good Morning

Lunge (Bodyweight)

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