A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions.[Read more…]
Linear Periodization & Linear Progression Powerlifting Programs
Linear periodization is a programming method that gradually increases intensity relative to an athlete's one rep max (1RM) while simultaneously reducing volume. It is one of the most common periodization methods used in strength training.
Below you'll find powerlifting and strength training programs that utilize linear periodization (aka linear progression).
Popular Linear Periodization Programs
- Jonnie Candito Linear Periodization Program
- GreySkull LP
- nSuns 5/3/1 LP
- Ivysaur 4-4-8 Beginner Strength Program
- Jim Wendler 5/3/1
If you don't find the program you're looking for, check out the Lift Vault Program Library, which lets you search based on periodization type, program length, and much more.
The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.[Read more…]
This is a 10 week deadlift program designed for building up work capacity during the competitive off-season. It was shared by Alex Bromley (Empire Barbell) on his YouTube channel, where he shared his experience using this style of deadlift training to help prepare for a strongman competition.[Read more…]
Heavy, Light, Medium (HLM) programs are a simple and effective way to organize strength training. Each training session consists of either a heavy, medium, or light load for a given lift. The HLM training style is extremely flexible and can be used to accommodate many training goals.[Read more…]
Atlas Rising is an advanced 7 week powerlifting program with 3 training days per week. It is formed from a combination of the Russian Squat Routine for squats, MagOrt for deadlifts, and Hepburn Method A for bench press and overhead press. I would expect this program to improve the squat and deadlift, but not the bench press or overhead press, which simply would be maintained.