Linear powerlifting program. You can grab a copy of the program here. We show you exactly how to do this linear progression workout program, with 3 day or 4 day options. The Ed Coan program that we’ve brought for you is an old one; he developed it during his peak years. Mar 4, 2021 · "The Western or linear method of periodization is the most practiced yet most misunderstood form of periodization used by lifters and coaches today. With many accolades and records to his name, Coan continues to be an inspiration for many hardened lifters. Here are some of the most popular powerlifting programs for beginners. 2. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts. 5lbs or less for women — and the weight increases constantly. 3 Program Principles The 10 week powerlifting peaking program that we are going to talk about was developed by Ed Coan, arguably the greatest powerlifter of all time. Powerlifters and general gym-goers can benefit from gains in strength and muscle mass by following this program. It is extremely popular for multiple reasons, including simplicity and effectiveness. The lifter’s progress on this program would be represented on a graph as a straight line with a positive slope, steadily climbing upwards. . It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. However, Jonnie Candito training programs remove the guesswork. Don't see the program spreadsheet you're looking for? Check out all powerlifting programs or all strength programs. Redditor /u/nsuns assembled a 5/3 Sep 25, 2024 · Discover Linear Progression vs. Here's a 5-minute explainer on GZCLP, a linear progression program for beginners and new lifters plus a free spreadsheet for workout planning. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. But what is Greyskull LP and is it good? Greyskull LP is a 3-day-per-week strength program that uses linear progression Feb 3, 2024 · The 10 Best Strength Training Programs 3 Day Maximal Strength by Sheiko GreySkull LP (novice) nSuns (novice/intermediate) Madcow 5x5 (intermediate/advanced) Building the Monolith (intermediate/advanced) GZCL (intermediate) Wendler 5/3/1 (intermediate) GZCLP (novice/intermediate) Ivysaur 4-4-8 (novice) Strong Lifts 5x5 (novice) Want a Custom Strength Program? Lift Vault Market is now offering Aug 9, 2022 · Breaking Down The Secret: Starting Strength Linear Progression Starting Strength may sometimes be called the starting strength linear progression program which simply refers to a principle known as linear periodization (LP) that is found in other great beginner plans like Greyskull LP and Ice Cream Fitness (which are both adaptations of SS). Compare pros/cons, get answers to FAQs & find the best program for you. Lift Specific 12 Week Programs 12 Week Squat Programs 12 Week Bench Press Programs 12 Week Deadlift Programs Ed Coan 12 Week Peaking Program The 12-week powerlifting peaking program developed by Ed Coan is foolproof and quite simple to follow. […] Exceptionally logical and structured, these linear progression rules I give to clients are the opposite of smashing some weight and hoping for progress. The exercises Aug 13, 2025 · Greyskull LP is one of my favorite online cookie-cutter strength programs. The sets, reps, and percentages listed should be performed for each powerlifting exercise, which should include bench presses, squats, and deadlifts: 10 Reps for 2 Weeks Jun 27, 2020 · The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Nov 27, 2024 · Here's everything you need to know about how to make heaps of progress on Jonnie Candito's six-week strength training routine. May 3, 2023 · nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler’s 5/3/1 strength program. Those who stick with it tend to find great results from the additional work capacity. Linear progression refers to a program which increases the weight of the lifts every single workout. Dec 24, 2021 · With thousands of strength programs, powerbuilding routines and workouts available these days, it can be difficult to pinpoint a training method that will deliver the best results. Jun 4, 2025 · Why Follow a Structured Powerlifting Program? A well-designed program removes guesswork, manages fatigue, and steadily increases volume and intensity so you can add weight safely—and quickly. The following programs are chosen for their intelligent exercise choice, flexibility for the novice athlete to incorporate accessory exercises they […] Dec 9, 2021 · 26 award-winning powerlifting and powerbuilding programs including free downloads of each workout program with calculators, spreadsheets, and more. Apr 20, 2014 · Moving right along in the Powerlifting Programming series, we’re all set to review Jonnie Candito’s Linear Program. Now, enjoy in an easy to edit, mobile-friendly spreadsheet! May 4, 2023 · Free Google Spreadsheet download of the GreySkull Linear Progression program, one of the best novice lifter programs around. You’ll need the context for the rest of the review. Conjugate Method for powerlifting gains. This means that the trainee adds a small amount of weight to each lift in every workout, continuously and systematically. Transform your strength training with the Linear Powerlifting Program, a comprehensive 13-week plan designed for serious lifters. See full list on powerliftingtowin. Sep 18, 2023 · There are so many powerlifting programs available that it can be confusing for a novice lifter to determine which program is right for them. Nov 25, 2023 · GZCLP is the ideal strength program for beginners. Apr 7, 2022 · Greyskull LP (GSLP) is a powerlifting program famous for its effectiveness at building strength and size rapidly. But what exactly makes it the best beginner weight lifting and powerlifting workout? The answer lies in the name: LP or linear periodization. Oct 18, 2023 · What's a good powerlifting program? We've created a list of our top programs and created a guide on powerlifting programming. The increments are small — 5-10lbs at first, 5lbs thereafter, perhaps 2. Nov 1, 2021 · 6 Week Powerlifting Program & Strength Spreadsheets Here is a filtered list of powerlifting and strength programs that last for 6 weeks. Aug 1, 2021 · 12 Week Powerlifting & Strength Program Spreadsheets Here is a filtered list of 12 week powerlifting and strength programs. Nov 11, 2014 · For such athletes, very linear programs are great, because they allow them to make consistent gains while getting better and better at executing the lifts or sport moves being training. I was first introduced to the Western method from the NSCA journal and from the "workouts of the month" section in Powerlifting USA magazine. Starting with a hypertrophy phase is crucial for building muscle mass, which is foundational for strength. It only requires one powerlifting session per week, allowing lifters to improve their 1RM performance without leaving their bodies exhausted after each workout. com Oct 3, 2024 · Simple linear program Done in 3 blocks: Volume, Strength, Peak. Rationale, construction, and example programs for intermediates are in Practical Programming for Strength Training. So, you could May 7, 2024 · Discover the top 5 powerlifting programs for newbies. A linear periodization program for weight training beginners that want to build strength at the gym by gradually increasing intensity. Linear Progression One of the foundational principles of Basic Powerlifting Protocol is linear progression. It is known for its challenging amount of volume. What Exactly Is Jonnie Candito Training? Jonnie Candito is a very gifted and successful powerlifter who has competed at International level for You Do Intermediate & Advanced Programs Intermediate programs are appropriate for those who have already developed their strength using a linear progression. This approach allows for consistent strength gains over time and is particularly effective for beginners. If you haven’t checked out the foundational articles of this series yet, you’re going to want to do that now. If you’ve been an avid follower of the Powerlifting Programming Oct 14, 2019 · Sample 12 Week Linear Periodization Program An example of how to incorporate appropriate percentages into a 12 week linear periodization cycle is written out below. Feb 16, 2024 · Linear periodization is a step-by-step training approach that increases intensity while decreasing volume over time. Lift Specific 6 Week Programs 6 Week Squat Programs 6 Week Bench Press Programs 6 Week May 3, 2023 · Jonnie Candito’s 6 week program is a powerlifting peaking program. Enhance your strength and achieve your fitness goals with these effective programs. dq pjtf uwmwe i5q yu4w9f jmw48ff uie7 7g9v psx0evq t53ap8p