Unlock your strength potential with the Linear Progression PPL program, a comprehensive 12-week journey designed for serious lifters. Committed to six days a week, you'll engage in a balanced Push-Pull-Legs split, focusing on fundamental movements like deadlifts, bench presses, and pull-ups. Each workout is crafted to progressively challenge your muscles, ensuring steady gains in strength and size. With a full gym setup, you're equipped to maximize your performance and achieve your fitness goals. Get ready to push your limits and transform your physique!

The main lifts (squat, bench press, overhead press, barbell row, and deadlift) must always be performed first in each workout since they are the heaviest and most demanding exercises. 

These lifts follow linear progression, meaning weight is added every workout to drive strength gains. Progression is standardized: +5 lbs for upper body lifts (bench, row, overhead press), +5 lbs for squats, and +10 lbs for deadlifts.

Each main lift ends with an AMRAP set (as many reps as possible while maintaining good form), which allows you to test your limits, push progress further, and build confidence under the bar.

The accessory lifts that follow are lighter and performed for higher reps, targeting muscle growth, balancing weak points, and reinforcing strength in the main lifts.

These do not progress workout-to-workout by strict weight jumps but instead follow a progressive overload model within the 8–12 rep range. Once you can perform 3 sets of 12 clean reps with good form, you increase the weight slightly (+5lbs).

If you cannot stay within the prescribed range, lower the weight to maintain proper execution. This method ensures steady hypertrophy gains without overloading recovery.

Linear Progression PPL

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Pull-Up (Assisted)

Seated Row (Cable)

Face Pull

PULL

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

PUSH

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lying Leg Curl

Standing Calf Raise

LEGS

Upright Row (Barbell)

Dumbbell Row

High-To-Low Chest Press (Cable)

Leg Extension

Leg Curl

Seated Calf Raise

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