- Level
- Beginner
- Block lengths
- 8, 12 or 16 weeks
- Training
- 3 or 4 days a week
- Session length
- 55 to 75 min
In short
Linear progression is a simple full-body plan for newer lifters who can still add weight most weeks. Three sessions a week repeat the squat, bench press and deadlift. A session takes about 55 to 75 minutes, including warm-ups and accessories.
How the weeks change
Set counts rise and fall from week to week while the heaviest set climbs, and the final week eases off.
A typical week
Squat is trained on all three days, bench on Monday and Friday, and deadlift on Monday and Wednesday.
Mon Full Body, Squat + Bench
- Competition Squat 3×5 · 76% · RPE 6.5
- Competition Bench Press 3×5 · 76% · RPE 6.5
- Competition Deadlift 1×5 · 76% · RPE 6.5
+ 2 accessories
Wed Full Body, Squat + Deadlift
- Competition Squat 3×5 · 76% · RPE 6.5
- Competition Deadlift 1×5 · 78% · RPE 7
+ 3 accessories
Fri Full Body, Squat + Bench Top
- Competition Squat 3×5 · 78% · RPE 7
- Competition Bench Press 3×5 · 78% · RPE 7
+ 2 accessories
Loads are a percentage of your starting max on that lift.
What you can expect
On three days a week, you squat every session in straight sets of five, and the weight rises a little each week. The first weeks sit at RPE 6.5 to 7, so every set should move smoothly. The effort target climbs each phase, and weeks 9 to 11 sit at RPE 8 to 8.5. The final week drops to two easy sets of five on each lift, so you recover before the next block.
Best for
Newer lifters who want a simple plan and can still add weight most weeks. Anyone who has already stalled on a novice program is better served by an intermediate plan.
Questions before you start
Do I add weight every workout?
No. The load rises a little each week, not every session, and some weeks add sets instead of weight. Many novice routines add weight every workout. This plan does not.
Can I train 4 days a week?
Yes. The 4-day version is a GZCLP-style split, so its week looks different from the one above. In the opening weeks, each session pairs one lift in heavy sets of three with a lighter variation in sets of ten. The last heavy set is an AMRAP.
What if I do not know my max?
Enter a recent set of 3 to 5 reps in the 1RM calculator and use the estimate. SBD Guru raises your max as you log heavier sets, and your next block uses the higher max.
Open the 1RM calculatorWhat do I run when this plan stops working?
Missing reps at the same weight in two workouts in a row is the sign to act. The guide on slowing beginner gains covers the next plans to try.
Read what to do when beginner gains slowWhat to be careful about
- Bad days. Missing reps in one workout is a bad day, not a stall. Missing reps at the same load in two workouts in a row is the sign to act.
- Separate lifts. A stall can hit one lift and leave the others moving. Change the plan for that lift only.
- Squat recovery. Three squat sessions a week are hard to recover from. If the bar stops moving, check your sleep before you change the plan.