3-day Linear Progression

Program Description

Rest for ~2-3 minutes for the main exercises; ~90 seconds for others. Spread your workouts out across the week and try to have no more than two sessions back to back. 1st Set RPE = a guideline for how many reps you should stop short of failure for your first set. 8 means to stop when you could do 2 more reps before failing. This determines how much load you should put on the bar. Use the final AMRAP set as a test against your estimate. After the first session, just add weight in steady increments each time. For the heavy full and lower body compound movements (e.g., squats and deadlifts) increase 10 lbs from last week, assuming you can do so with good form. For other exercises that work less overall musculature, you’ll want to progress in 5 lb increments.

Program Overview