Linear Periodization
Strength and Muscle
17 weeks / 4 days per week
Training will be • Squat and Accessories • Bench and Accessories • Deadlift and Accessories • Press and Accessories Mesocycles include • Hyperteophy - 5 Weeks • Strength -5 Weeks • Power - 4 Weeks • Peaking - 3 Weeks w/Test Week Includes wenning warmups
Reviews
0 reviews
Week 1
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 2
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 3
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 4
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 5
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 6
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 7
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 8
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 9
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 10
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 11
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 12
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 13
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 14
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 15
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 16
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Week 17
Day 1
Lying • Leg Curl
AssistanceHyperextension
AssistanceSit-Up
AssistanceSquat
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 2
Bench Press
AssistanceSeated • Row
AssistancePushdown
AssistanceBench Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Day 3
Seated • Leg Press
AssistanceCaptains Chair Knee Raise
AssistancePulldown
AssistanceDeadlift
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended Core Exercises
Day 4
Standing • Overhead • Press
AssistanceIncline • Triceps Extension
AssistanceStanding • Face Pull
AssistanceOverhead • Press
MainRecommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
Recommended undefined Exercises
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