A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [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).
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.
9/14/19 Edit: Fixed a whole bunch of errors on the spreadsheet. It works as expected now. If you happen to see anything else, please let me know on the feedback form. Thanks to the person who used the form to let me know!
The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts. [Read more…]
Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.
This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.
This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement(for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. [Read more…]
Sheikburn combines Hepburn Method style sets and rep structure (progressively adding more reps to the same weight OR adding more sets to the same rep range) Sheiko style periodization (alternating heavy days and light days).