Linear Strength Phase 1: Volumisation

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.

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Week 1

Week 2

Week 3

Week 4

2-3 minutes rest per exercise. 
Cardio optional.

High Bar Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Ab Wheel

Landmine Oblique Twist

Farmer's Walk (Weighted)

Prowler Push

Session 1A

2-3 minute rest per set.
Cardio optional. (Can do 15 seconds high and 3 minutes low intensity)

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