Linear Strength Phase 1: Volumisation

Program Description

To build proficiency in core compound lifts through higher volume using a 5x5 template. This phase normally lasts 8-12 weeks before moving onto phase 2. All sets should be around 3-5 rir as it's about proficiency of movements and building base mass using strength rep ranges. Cardio training is done at your own discretion. Note that with cardio, the session is closer to 90 minutes. I personally do 2x steady state and 2x hiit on non lifting days. With lifting days using prowler drives and farmers carries for 5x 20-40m. Progression can be done every weekly or per session basis, provided you hit the numbers. Personally, I choose weekly progression and use a ranking system. *** = Easy ** = Moderate * = Hard If an exercise scores 3* for the week, I double progression. If an exercise scores 2* for the week, I use regular progression. If an exercise scores 1* for the week, I maintain that weight for the next week. Progression is as follows: Standard = 2.5kg (2x1.25kg plates) Double = 5kg (2x2.5kg plates) In theory, your heavy compounds should increase by 15-30kg inside 12 weeks. Afterwards, increased strength means the volume may be too challenging, so you'll move onto phase 2. 1 week deload before starting phase 2 is advised.

Program Overview

To Start The Program