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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

  1. Jonnie Candito Linear Periodization Program
  2. GreySkull LP
  3. nSuns 5/3/1 LP
  4. Ivysaur 4-4-8 Beginner Strength Program
  5. 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.

Related: powerlifting programs, powerbuilding programs, bodybuilding programs, strength training programs

Lifting After A Long Break: ReTrain Powerlifting Program

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ReTrain is a 4 week powerlifting program designed to ramp up lifters that have taken a lengthy break from training. With COVID-19 shutting down gyms across the world for several months, many lifters will find themselves in the scenario of going back to the gym to start working out again. The goal of this program is to help those lifters safely and effectively ease themselves back into a regular training routine. [Read more…]

German Volume Training Routine Spreadsheet (GVT)

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German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]

Connor Lutz 7 Week Beginner + Intermediate Powerlifting Programs

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Connor Lutz is a powerlifting competitor and coach at Calgary Barbell. These are a few different powerlifting programs he shared several years back. There are three powerlifting programs in total: a beginner program, an updated intermediate program, and an old intermediate program. [Read more…]

Lyle McDonald Generic Bulking Routine Spreadsheet

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Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. [Read more…]

10 Week Glute Hypertrophy Workout Program Spreadsheet

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A glute hypertrophy program is a workout routine that focuses on growing the size of the glute muscles. From Flap Jacks 2 Thick Stacks is a glute hypertrophy program designed by Brendan Tietz that is organized as a 4 day upper/lower body part split that uses heavy compound movements and targeted accessory movements to strengthen the full body, not just the glutes. [Read more…]

Jeff Seid Workout Routine Spreadsheet

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Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]