2 Block Linear Progression Programme

Starting Deadlift
Starting Squat Max 150 185 Starting Bench Max 125
Max
Monday - Squat Workout
Back Squat
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
112.5 3 10 117 3 8 125.25 3 6 132 4 4 136.5 3 3
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
117.5 3 10 122 3 8 130.25 3 6 137 4 4 141.5 3 3
Pause Squat
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
90 3 5 93.6 3 5 100.2 3 3 105.6 3 3 109.2 3 3
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
94 3 5 97.6 3 5 104.2 3 3 109.6 4 3 113.2 3 3
Leg Extension 2 x 10 to 12
Leg Curl 2 x 10 to 12
Abs 2 x 15 to 20
Tuesday - Bench Workout
Bench Press
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
93.75 3 10 97.5 3 8 104.375 3 6 110 4 4 113.75 3 3
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
98.75 3 10 102.5 3 8 109.375 3 6 115 4 4 118.75 3 3
Bench Press Paused
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
100 3 3 106.25 3 2 112.5 3 1 103.125 3 2 87.5 2 5
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
102.5 3 3 108.75 3 2 115 3 1 105.625 3 2 90 3 5
Lat Pulldown - 5x10
Seated Row - 5x10
EZ Curl and Tricep Pushdown Superset - 3x10
Wednesday - Legs
Back Squat - Beltless and Deep!
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
116.25 6 2 116.25 6 2 116.25 6 2 116.25 6 2 116.25 6 2
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
116.25 6 2 116.25 6 2 116.25 6 2 116.25 6 2 116.25 6 2
Front Squat - 1x10, 1x8, 1x6 with appropriate weight
Abs - 3x10
Thursday - Off
Friday - Deadlift and Closegrip Bench Press
Deadlift
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
149.15625 1 2 159.1 1 2 169.04375 1 2 178.9875 1 2 159.1 3 3
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
169.04375 1 2 178.9875 1 2 188.93125 1 2 193.903125 1 1 198.875 1 1
Deadlift Speed work - REST - IMPORTANT PLEASE READ - Weeks 1+2 90 seconds of rest, Weeks 3+4 90 to 120 seoncds resy, Weeks 5 to 8 120 seconds rest
between sets Rest of the programme Rest as needed!
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
119.325 8 3 129.26875 8 3 139.2125 6 3 149.15625 6 3 129.26875 3 3
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
139.2125 3 3 149.15625 3 3 139.2125 3 3 139.2125 4 4 119.325 3 3
Close Grip Bench Press Paused
Week 1 Week 2 Week 3 Week 4 Week 5
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
75 3 10 78 3 8 83.5 3 6 88 4 4 91 3 3
Week 6 Week 7 Week 8 Week 9 Week 10
Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps
80 3 10 83 3 8 88.5 3 6 93 4 4 96 3 3
Stiff Legged Deadlift - 3x8
Reverse Grip Pulldown - 4x8
Abs - 4x6

Weekend off or a very light machine session on a saturday if you feel the need to do something
Weekend off or a very light machine session on a saturday if you feel the need to do something