Structure

Two alternating full-body days, three times a week.

Workout A and Workout B rotate squat, bench, row, overhead press, and deadlift. You add a small fixed jump every time you hit all reps.

Progression rule

Add every session

Small fixed load jumps while reps are complete.

Stall rule

Miss reps three sessions and deload that lift.

Deload

Drop about 10 percent and climb back with momentum.

Program signals

NEPSYN Strength Score screen showing an Advanced score, muscle-group breakdown, and strength trend.
Linear programs are judged by how long progress holds and how cleanly you deload when it stops.

Common mistakes

Grinding past a real stall

Three missed sessions means deload, not willpower.

Ignoring recovery as loads climb

Linear gains die without sleep and food.

Never transitioning off

Linear progression ends; have the next block ready.

Related pages

Program guideFull Body Program GuideFrequent training with more flexible structure.Program guide5/3/1 Progression GuideA slower wave-based progression for when 5x5 stalls.Tool hubStrength Progression ToolsUse the calculator, planner, and comparisons together.