Tiered Linear Progression, 4 Days
Four sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
About the program
Each session has three tiers. Tier one is the heavy main lift: five sets of three. Tier two is another compound lift, lighter: three sets of ten. Tier three is back accessory work: three sets of fifteen, the last one to failure. Squat, bench, overhead press and deadlift take turns as the heavy and the volume lift.
Strength comes from the heavy work, muscle from the volume — all in about 60 minutes.
Who it is for
Lifters whose session-to-session progress on 5×5 or 3×5 has stalled, but who can still progress week to week.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Day 1: squat
11 sets
Day 2: overhead press
11 sets
Day 3: bench press
11 setsDay 4: deadlift
11 setsHow to progress
Main lift: +2.5 kg (+5 kg for lower body) whenever you get all 5×3. Failed — switch to 6×2, then 10×1, then restart at 85%. Volume lift: +2.5 kg after all 3×10. Accessory: add weight once the last set reaches 25+ reps.
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