Workout Routine

Linear progression heavy

by JOSHUAzecat

Starting TM is 90% of 1RM.

Workouts

Workout A

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
40% 1RM
5
60 sec
3
65% 1RM
5
60 sec
4
80% 1RM
3
60 sec
5
90% 1RM
2
180 sec
6
100% 1RM
5
180 sec
7
90% 1RM
5
180 sec
8
90% 1RM
5
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
5
60 sec
2
45% 1RM
5
60 sec
3
70% 1RM
5
60 sec
4
80% 1RM
3
100 sec
5
90% 1RM
2
100 sec
6
100% 1RM
5
180 sec
7
90% 1RM
5
180 sec
8
90% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5
120 sec
2
80% 1RM
3
120 sec
3
90% 1RM
2
180 sec
4
100% 1RM
5
100 sec

deadlift

4 sets

Workout B

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
40% 1RM
5
100 sec
3
65% 1RM
5
100 sec
4
80% 1RM
3
100 sec
5
90% 1RM
2
180 sec
6
100% 1RM
5
180 sec
7
90% 1RM
5
180 sec
8
90% 1RM
5
180 sec

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
80% 1RM
3
100 sec
5
90% 1RM
2
180 sec
6
100% 1RM
3
180 sec
7
100% 1RM
3
180 sec
8
90% 1RM
5
180 sec
9
90% 1RM
5
180 sec

overhead press

9 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
70% 1RM
3
60 sec
3
80% 1RM
3
60 sec
4
90% 1RM
3
60 sec
5
100% 1RM
3
60 sec
6
100% 1RM
3
60 sec

power clean

6 sets

Workout A light

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
30% 1RM
5
100 sec
3
50% 1RM
5
100 sec
4
55% 1RM
3
100 sec
5
60% 1RM
2
100 sec
6
70% 1RM
5
100 sec
7
70% 1RM
5
100 sec
8
70% 1RM
5
100 sec

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
45% 1RM
5
60 sec
3
70% 1RM
5
60 sec
4
80% 1RM
3
60 sec
5
90% 1RM
2
180 sec
6
100% 1RM
5
180 sec
7
90% 1RM
5
180 sec
8
90% 1RM
5
180 sec

bench press

8 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
5
60 sec
2
80% 1RM
3
60 sec
3
90% 1RM
2
60 sec
4
100% 1RM
5
60 sec

deadlift

4 sets

Workout B light

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
30% 1RM
5
60 sec
3
50% 1RM
5
60 sec
4
55% 1RM
3
60 sec
5
60% 1RM
2
60 sec
6
70% 1RM
5
180 sec
7
70% 1RM
5
180 sec
8
70% 1RM
5
60 sec

squat

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
60% 1RM
5
60 sec
3
70% 1RM
5
60 sec
4
80% 1RM
3
60 sec
5
90% 1RM
2
180 sec
6
100% 1RM
3
180 sec
7
100% 1RM
3
180 sec
8
90% 1RM
5
180 sec
9
90% 1RM
5
60 sec

overhead press

9 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
60% 1RM
3
60 sec
3
70% 1RM
3
60 sec
4
90% 1RM
3
60 sec
5
100% 1RM
3
60 sec
6
100% 1RM
3
60 sec

power clean

6 sets