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Linear Periodization Programs

Posted by David HENSLER on

Basic Power Cycle

Squat, Bench, Deadlift
Week Sets x Reps % Projected 1RM
1 3 x12 70
2 3 x10 75
3 3 x 8 78
4 3 x 6 82
5 3 x 5 85
6 3 x 4 87
7 3 x 3 90
8 2 x 2 95

Off Season Cycle

Squat, Bench, Deadlift
Week Sets x Reps % Projected 1RM
1 3 x10 75
2 3 x 8 78
3 3 x 6 82
4 3 x 5 85
5 1 x 1 100

Sample Assistance Exercises

Squat Day
Leg Press 
Leg Curl 
Leg Extensions 
Calf Raise 
Incline Sit-ups
3 x 8-12 
3 x 8-12 
3 x 8-12 
3 x 8-12 
2 x 20-30
Deadlift Day
Power Cleans 
Row 
Stiff Leg Deadlift 
Arm Curls 
Crunches
3-5 x 2-5 
3 x 8-12 
3 x 8-12 
3 x 8-12 
2 x 30-50
Bench Day
Incline Bench Press 
Dips 
Shoulder Press 
Lateral Raise 
Triceps Extension
3 x 8-12 
3 x 8-12 
3 x 8-12 
3 x 8-12
3 x 8-12

Advanced Competition Preparation Cycle

Week Squat Bench Deadlift
1 3 x10 x 75%
3 x10 x 75% 3 x10 x 75%
2 3 x10 x 75%
3 x10 x 75% 2 x10 x 75%
3 2 x10 x 75% belt 3 x10 x 75% 3 x 7 x 80%
4 3 x 7 x 80% belt 2 x10 x 75% 3 x 7 x 80%
5 3 x 7 x 80% belt 3 x 8 x 80% 2 x 7 x 80%
6 3 x 7 x 80% belt 3 x 8 x 80% 3 x 5 x 85%
7 2 x 7 x 80% belt 3 x 8 x 80% 3 x 5 x 85%
8 3 x 5 x 85% belt & wraps 2 x 8 x 80% 2 x 5 x 85%
9 3 x 5 x 85% belt & wraps 3 x 5 x 85% 3 x 3 x 90%
10 2 x 5 x 85% belt & wraps 3 x 5 x 85% 3 x 3 x 90%
11 3 x 3 x 90% belt & wraps 2 x 5 x 85% 3 x 3 x 90%
12 2 x 3 x 90% suit, belt & wraps 3 x 3 x 90% 2 x 3 x 90%
13 3 x 2 x 95% suit, belt & wraps 2 x 3 x 90% 3 x 2 x 95%
14 2 x 2 x 95% suit, belt & wraps 2 x 2 x 95% 2 x 2 x 95%
15 1 x 1 x100% suit, belt & wraps 1 x 1 x100% 1 x 1 x100%
16 1 x 5 x 60% belt 1 x 5 x 60% 1 x 5 x 60%

Note slight dips of volume preceding weight increase permitting enhanced recovery.

 

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Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

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