Linear Progression

PRIMARY GOAL: Increase weight each week

For example, the program calls for “Barbell Back Squats- 3×8-12”: 

• Week 1:
  • Set 1 – 100×10
  • Set 2 – 100×9
  • Set 3 – 100×8
• Week 2:
  • Set 1 – 105×10
  • Set 2 – 105×9
  • Set 3 – 105×8
• Week 3:
  • Set 1 – 110×10
  • Set 2 – 110×9
  • Set 3 – 110×8

Typically, this would be followed until you are not able to match the previous weeks’ reps achieved OR until reps start to fall out of rep range.

It is important to start progression more conservatively here to allow for increases over subsequent weeks.