Original starter · 12 weeks

Twelve-Week Linear Periodization

Classic linear periodization in three mesocycles: volume falls and intensity rises every block until you test in week twelve.

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12weeks

4days a week

48sessions

555working 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 12.

Measure	Week 1	Week 12	Change
Working sets	51	16	−69%
Total reps	666	112	−83%
Reps per set	13.1	7.0	−46%
Average RPE	7.0	6.3	−10%

Week 1

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 10	65%	03:00
Barbell Row	3 × 12	RPE 7	02:00
Incline Dumbbell Press	3 × 12	RPE 7	01:30
Triceps Pushdown	3 × 15	RPE 7	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 10	65%	03:00
Romanian Deadlift	3 × 12	RPE 7	02:00
Walking Lunge · Steps per side	3 × 15	RPE 7	01:30
Plank · Seconds per hold	3 × 30	RPE 6.5	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 10	62.5%	02:30
Weighted Pull-Up	3 × 12	RPE 7	02:00
Close-Grip Bench Press	3 × 12	RPE 7	02:00
Face Pull	3 × 15	RPE 7	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 10	62.5%	03:30
Front Squat	3 × 12	RPE 7	02:30
Leg Curl	3 × 15	RPE 7	01:00
Hanging Leg Raise	3 × 10	RPE 7	01:00

Week 2

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 10	67.5%	03:00
Barbell Row	3 × 12	RPE 7.5	02:00
Incline Dumbbell Press	3 × 12	RPE 7.5	01:30
Triceps Pushdown	3 × 15	RPE 7.5	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 10	67.5%	03:00
Romanian Deadlift	3 × 12	RPE 7.5	02:00
Walking Lunge · Steps per side	3 × 15	RPE 7.5	01:30
Plank · Seconds per hold	3 × 40	RPE 7	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 10	65%	02:30
Weighted Pull-Up	3 × 12	RPE 7.5	02:00
Close-Grip Bench Press	3 × 12	RPE 7.5	02:00
Face Pull	3 × 15	RPE 7.5	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 10	65%	03:30
Front Squat	3 × 12	RPE 7.5	02:30
Leg Curl	3 × 15	RPE 7.5	01:00
Hanging Leg Raise	3 × 12	RPE 7	01:00

Week 3

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 10	70%	03:00
Barbell Row	4 × 12	RPE 8	02:00
Incline Dumbbell Press	4 × 12	RPE 8	01:30
Triceps Pushdown	3 × 15	RPE 8	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 10	70%	03:00
Romanian Deadlift	4 × 12	RPE 8	02:00
Walking Lunge · Steps per side	3 × 15	RPE 8	01:30
Plank · Seconds per hold	3 × 45	RPE 7	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 10	67.5%	02:30
Weighted Pull-Up	4 × 12	RPE 8	02:00
Close-Grip Bench Press	4 × 12	RPE 8	02:00
Face Pull	3 × 15	RPE 8	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 10	67.5%	03:30
Front Squat	4 × 12	RPE 8	02:30
Leg Curl	3 × 15	RPE 8	01:00
Hanging Leg Raise	3 × 12	RPE 7.5	01:00

Week 4

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	2 × 10	60%	03:00
Barbell Row	2 × 12	RPE 6	02:00
Incline Dumbbell Press	2 × 12	RPE 6	01:30
Triceps Pushdown	2 × 15	RPE 6	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	2 × 10	60%	03:00
Romanian Deadlift	2 × 12	RPE 6	02:00
Walking Lunge · Steps per side	2 × 15	RPE 6	01:30
Plank · Seconds per hold	2 × 45	RPE 5	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	2 × 10	57.5%	02:30
Weighted Pull-Up	2 × 12	RPE 6	02:00
Close-Grip Bench Press	2 × 12	RPE 6	02:00
Face Pull	2 × 15	RPE 6	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 10	57.5%	03:30
Front Squat	2 × 12	RPE 6	02:30
Leg Curl	2 × 15	RPE 6	01:00
Hanging Leg Raise	2 × 12	RPE 5.5	01:00

Week 5

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	77.5%	03:00
Barbell Row	3 × 8	RPE 7.5	02:00
Incline Dumbbell Press	3 × 8	RPE 7.5	01:30
Triceps Pushdown	3 × 12	RPE 8	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	77.5%	03:00
Romanian Deadlift	3 × 8	RPE 7.5	02:00
Walking Lunge · Steps per side	3 × 12	RPE 8	01:30
Plank · Seconds per hold	3 × 45	RPE 7.5	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	5 × 5	75%	02:30
Weighted Pull-Up	3 × 8	RPE 7.5	02:00
Close-Grip Bench Press	3 × 8	RPE 7.5	02:00
Face Pull	3 × 12	RPE 8	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	77.5%	03:30
Front Squat	3 × 8	RPE 7.5	02:30
Leg Curl	3 × 12	RPE 8	01:00
Hanging Leg Raise	3 × 12	RPE 7.5	01:00

Week 6

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	80%	03:00
Barbell Row	3 × 8	RPE 8	02:00
Incline Dumbbell Press	3 × 8	RPE 8	01:30
Triceps Pushdown	3 × 12	RPE 8.5	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	80%	03:00
Romanian Deadlift	3 × 8	RPE 8	02:00
Walking Lunge · Steps per side	3 × 12	RPE 8.5	01:30
Plank · Seconds per hold	3 × 50	RPE 7.5	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	5 × 5	77.5%	02:30
Weighted Pull-Up	3 × 8	RPE 8	02:00
Close-Grip Bench Press	3 × 8	RPE 8	02:00
Face Pull	3 × 12	RPE 8.5	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	80%	03:30
Front Squat	3 × 8	RPE 8	02:30
Leg Curl	3 × 12	RPE 8.5	01:00
Hanging Leg Raise	3 × 15	RPE 8	01:00

Week 7

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	82.5%	03:00
Barbell Row	4 × 8	RPE 8.5	02:00
Incline Dumbbell Press	4 × 8	RPE 8.5	01:30
Triceps Pushdown	4 × 12	RPE 8.5	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	82.5%	03:00
Romanian Deadlift	4 × 8	RPE 8.5	02:00
Walking Lunge · Steps per side	4 × 12	RPE 8.5	01:30
Plank · Seconds per hold	3 × 60	RPE 8	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	5 × 5	80%	02:30
Weighted Pull-Up	4 × 8	RPE 8.5	02:00
Close-Grip Bench Press	4 × 8	RPE 8.5	02:00
Face Pull	4 × 12	RPE 8.5	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	5 × 5	82.5%	03:30
Front Squat	4 × 8	RPE 8.5	02:30
Leg Curl	4 × 12	RPE 8.5	01:00
Hanging Leg Raise	3 × 15	RPE 8	01:00

Week 8

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 5	70%	03:00
Barbell Row	2 × 8	RPE 6.5	02:00
Incline Dumbbell Press	2 × 8	RPE 6.5	01:30
Triceps Pushdown	2 × 12	RPE 6.5	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 5	70%	03:00
Romanian Deadlift	2 × 8	RPE 6.5	02:00
Walking Lunge · Steps per side	2 × 12	RPE 6.5	01:30
Plank · Seconds per hold	2 × 60	RPE 6	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	3 × 5	67.5%	02:30
Weighted Pull-Up	2 × 8	RPE 6.5	02:00
Close-Grip Bench Press	2 × 8	RPE 6.5	02:00
Face Pull	2 × 12	RPE 6.5	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 5	70%	03:30
Front Squat	2 × 8	RPE 6.5	02:30
Leg Curl	2 × 12	RPE 6.5	01:00
Hanging Leg Raise	2 × 15	RPE 6	01:00

Week 9

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	85%	03:00
Barbell Row	3 × 6	RPE 8	02:00
Incline Dumbbell Press	3 × 6	RPE 8	01:30
Triceps Pushdown	3 × 10	RPE 8	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 3	85%	03:00
Romanian Deadlift	3 × 6	RPE 8	02:00
Walking Lunge · Steps per side	3 × 10	RPE 8	01:30
Plank · Seconds per hold	3 × 45	RPE 7	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	5 × 3	82.5%	02:30
Weighted Pull-Up	3 × 6	RPE 8	02:00
Close-Grip Bench Press	3 × 6	RPE 8	02:00
Face Pull	3 × 10	RPE 8	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	85%	03:30
Front Squat	3 × 6	RPE 8	02:30
Leg Curl	3 × 10	RPE 8	01:00
Hanging Leg Raise	3 × 10	RPE 7.5	01:00

Week 10

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 2	87.5%	03:00
Barbell Row	3 × 5	RPE 8	02:00
Incline Dumbbell Press	3 × 5	RPE 8	01:30
Triceps Pushdown	2 × 10	RPE 8	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 2	87.5%	03:00
Romanian Deadlift	3 × 5	RPE 8	02:00
Walking Lunge · Steps per side	2 × 10	RPE 8	01:30
Plank · Seconds per hold	2 × 45	RPE 7	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	4 × 2	85%	02:30
Weighted Pull-Up	3 × 5	RPE 8	02:00
Close-Grip Bench Press	3 × 5	RPE 8	02:00
Face Pull	2 × 10	RPE 8	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 2	87.5%	03:30
Front Squat	3 × 5	RPE 8	02:30
Leg Curl	2 × 10	RPE 8	01:00
Hanging Leg Raise	2 × 10	RPE 7	01:00

Week 11

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 1	92.5%	03:00
Barbell Row	2 × 5	RPE 7	02:00
Incline Dumbbell Press	2 × 5	RPE 7	01:30
Triceps Pushdown	2 × 10	RPE 7	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 1	92.5%	03:00
Romanian Deadlift	2 × 5	RPE 7	02:00
Walking Lunge · Steps per side	2 × 10	RPE 7	01:30
Plank · Seconds per hold	2 × 30	RPE 6	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	3 × 1	90%	02:30
Weighted Pull-Up	2 × 5	RPE 7	02:00
Close-Grip Bench Press	2 × 5	RPE 7	02:00
Face Pull	2 × 10	RPE 7	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 1	92.5%	03:30
Front Squat	2 × 5	RPE 7	02:30
Leg Curl	2 × 10	RPE 7	01:00
Hanging Leg Raise	2 × 8	RPE 6	01:00

Week 12

DAY 1 - MON - UPPER BENCH

Exercise	Sets × reps	Effort / load	Rest
Bench Press	1 × 1	100% RPE 10	03:00
Barbell Row	1 × 5	RPE 5	02:00
Incline Dumbbell Press	1 × 5	RPE 5	01:30
Triceps Pushdown	1 × 10	RPE 5	01:00

DAY 2 - TUE - LOWER SQUAT

Exercise	Sets × reps	Effort / load	Rest
Back Squat	1 × 1	100% RPE 10	03:00
Romanian Deadlift	1 × 5	RPE 5	02:00
Walking Lunge · Steps per side	1 × 10	RPE 5	01:30
Plank · Seconds per hold	1 × 30	RPE 5	01:00

DAY 3 - THU - UPPER PRESS

Exercise	Sets × reps	Effort / load	Rest
Overhead Press	1 × 1	100% RPE 10	02:30
Weighted Pull-Up	1 × 5	RPE 5	02:00
Close-Grip Bench Press	1 × 5	RPE 5	02:00
Face Pull	1 × 10	RPE 5	01:00

DAY 4 - FRI - LOWER DEADLIFT

Exercise	Sets × reps	Effort / load	Rest
Deadlift	1 × 1	100% RPE 10	03:30
Front Squat	1 × 5	RPE 5	02:30
Leg Curl	1 × 10	RPE 5	01:00
Hanging Leg Raise	1 × 8	RPE 5	01:00