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Turbo Diesel 4 Day Linear Progression
by Haynes Robinson
5 athletes joined
Program Description
4 Day per week LP meant to be run two days on, one day off, two days on two days off ex: Mon, Tues, Thurs, Fri. This is a 4 day split linear progression intended for novices new to lifting and late-novice/intermediate lifters coming off of a long layoff and looking for a bridge program. Each day will have two primary compound lifts. 5-10 lbs added each session for the squat, deadlift and clean with 2.5-5lbs added for the pressing movements. On deadlift we will use a + set to squeeze more out of our good workouts and prevent stalls. The primary lifts will be the low bar squat, deadlift (conventional please), bench press, overhead press, and the power clean. Some basic accessories are programmed as well. Add additional accessories as needed or desired. Dips, pull overs, lateral raises, skull crushers, and rowing variations all in the 8-12 rep range all recommended accessory work to be dosed as desired but not required. Pull-up/chins should use assistance or weight as needed to to hit 5-8 rep range. Program is written for 6 weeks but can be rode out until progression stops. Workouts are either A,B or C. I would try to run out the ACAB sequence out to 12 or even 16 weeks for a newer lifter (SKINNY GUYS NEED TO EAT)
Program Overview
Level
Novice, Beginner
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Mar 17, 2024 03:36
Last Edited
Jun 04, 2024 07:46
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Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 2
1
Power Clean
5 Sets
3 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9.5
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 2
1
Power Clean
5 Sets
3 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9.5
Day 3
1
Squat (Low Bar)
4 Sets
5 Reps
@9.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@9
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@9.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@9.5
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Seated Row (Cable)
3 Sets
12 Reps
@9