Original starter · 4 weeks
Beginner Linear Periodization
Four weeks that introduce periodization: repetitions fall as effort rises, then a deload shows how planned recovery works.
4weeks
3days a week
12sessions
129working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
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| Working sets | 33 | 24 | −27% |
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| Total reps | 345 | 218 | −37% |
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| Reps per set | 10.5 | 9.1 | −13% |
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| Average RPE | 6.2 | 5.8 | −6% |
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Week 1
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
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| Back Squat | 3 × 8 | RPE 6 | 02:30 |
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| Bench Press | 3 × 8 | RPE 6 | 02:00 |
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| Seated Cable Row | 3 × 12 | RPE 6.5 | 01:30 |
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| Plank · Seconds per hold | 2 × 30 | RPE 6 | 01:00 |
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DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 8 | RPE 6 | 03:00 |
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| Overhead Press | 3 × 8 | RPE 6 | 02:00 |
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| Lat Pulldown | 3 × 12 | RPE 6.5 | 01:30 |
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| Goblet Squat | 2 × 10 | RPE 6.5 | 01:30 |
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DAY 3 - FRI - VOLUME DAY
| Exercise | Sets × reps | Effort / load | Rest |
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| Back Squat · Lighter volume | 3 × 10 | RPE 5.5 | 02:00 |
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| Incline Dumbbell Press | 3 × 10 | RPE 6.5 | 01:30 |
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| Chin-Up · Band assisted if needed | 3 × 5 | RPE 7 | 01:30 |
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| Romanian Deadlift | 3 × 10 | RPE 6 | 01:30 |
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Week 2
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6 | RPE 7 | 02:30 |
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| Bench Press | 3 × 6 | RPE 7 | 02:00 |
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| Seated Cable Row | 3 × 10 | RPE 7 | 01:30 |
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| Plank · Seconds per hold | 3 × 30 | RPE 6.5 | 01:00 |
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DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 6 | RPE 7 | 03:00 |
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| Overhead Press | 3 × 6 | RPE 7 | 02:00 |
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| Lat Pulldown | 3 × 10 | RPE 7 | 01:30 |
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| Goblet Squat | 3 × 10 | RPE 7 | 01:30 |
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DAY 3 - FRI - VOLUME DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume | 3 × 8 | RPE 6 | 02:00 |
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| Incline Dumbbell Press | 3 × 10 | RPE 7 | 01:30 |
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| Chin-Up · Band assisted if needed | 3 × 6 | RPE 7 | 01:30 |
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| Romanian Deadlift | 3 × 8 | RPE 6.5 | 01:30 |
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Week 3
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 8 | 02:30 |
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| Bench Press | 3 × 5 | RPE 8 | 02:00 |
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| Seated Cable Row | 3 × 10 | RPE 7.5 | 01:30 |
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| Plank · Seconds per hold | 3 × 40 | RPE 7 | 01:00 |
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DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 8 | 03:00 |
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| Overhead Press | 3 × 5 | RPE 8 | 02:00 |
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| Lat Pulldown | 3 × 10 | RPE 7.5 | 01:30 |
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| Goblet Squat | 3 × 10 | RPE 7.5 | 01:30 |
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DAY 3 - FRI - VOLUME DAY
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat · Lighter volume | 3 × 8 | RPE 6.5 | 02:00 |
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| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 01:30 |
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| Chin-Up · Band assisted if needed | 3 × 6 | RPE 7.5 | 01:30 |
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| Romanian Deadlift | 3 × 8 | RPE 7 | 01:30 |
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Week 4
DAY 1 - MON - SQUAT AND BENCH
| Exercise | Sets × reps | Effort / load | Rest |
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| Back Squat | 2 × 5 | RPE 6 | 02:30 |
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| Bench Press | 2 × 5 | RPE 6 | 02:00 |
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| Seated Cable Row | 2 × 10 | RPE 6 | 01:30 |
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| Plank · Seconds per hold | 2 × 30 | RPE 5.5 | 01:00 |
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DAY 2 - WED - DEADLIFT AND PRESS
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6 | 03:00 |
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| Overhead Press | 2 × 5 | RPE 6 | 02:00 |
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| Lat Pulldown | 2 × 10 | RPE 6 | 01:30 |
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| Goblet Squat | 2 × 10 | RPE 6 | 01:30 |
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DAY 3 - FRI - VOLUME DAY
| Exercise | Sets × reps | Effort / load | Rest |
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| Back Squat · Lighter volume | 2 × 8 | RPE 5 | 02:00 |
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| Incline Dumbbell Press | 2 × 8 | RPE 6 | 01:30 |
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| Chin-Up · Band assisted if needed | 2 × 5 | RPE 6 | 01:30 |
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| Romanian Deadlift | 2 × 8 | RPE 5.5 | 01:30 |
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