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Linear progression
by Jamie Looney
1 athletes joined
Program Description
Get strong and jacked
Program Overview
Level
Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
80 minutes
Created
May 19, 2024 06:01
Last Edited
May 21, 2024 11:54
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
4 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Sissy Squat
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
@9.5
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Push Up
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
6
Skull Crusher
3 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@9.5
2
Barbell Row
4 Sets
10-12 Reps
@9
3
Lat Pulldown
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9.5
2
Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
6 Sets
10-12 Reps
@9
4
Handstand Pushups
3 Sets
AMRAP
@9
5
Hamstring Curl
5 Sets
10-12 Reps
@9