Linear Weight Training Program for Beginners

Linear Periodization

Weight Training Program for Beginners

This program is based on the Legendary Mathias Method Strength System and follows our Strength Principles.

girls who squat


This is a basic linear periodization program for weight training beginners. 

Linear Periodization is a programming style that gradually increases intensity while decreasing volume over time.

This style of training has proven effective in all stages of training. This program is especially great for beginners, because of its simplicity and effectiveness.

In this program, there are 4 training days each week. Each training day focuses on one Main Lift

The intensity of the main lift will increase each week, before cycling back to the start. Your training volume will do just the opposite, going from high to low.

You can mix your training and rest days any way you like, such as 2 on one-off, or 4 on 3 off. Just make sure you get in all your training each week. 


Periodization Chart

Phase 1   4 x 10

Phase 2   4 x 8

Phase 3   5 x 6

Phase 4   5 x 5

To find your starting weight at the beginning of the program, you will need to take 1 week to find your 15 repetition max for each lift. After you find the heaviest weight you can do 15 clean reps with, begin your week 1 training with that weight.

You will stick with each volume phase for as long as you can until you can no longer do the work volume with your increasing intensity.

For example, if you can do your 4×10 with 100, 105 and 110 pounds during the first 3 weeks, but you fail on the 4th set of 115 pounds on the 4th week, then week 5 you will start doing Phase 2’s 4×8 with 120 pounds and so on until you have to move onto Phase 3 and 4.

After you can no longer do 5×5 with your increasing intensity, start over again with Phase 1 with your starting weight being the last weight you were able to complete all 4×10 with. From the example above, this would be 110 pounds.

Each week add 5 pounds to your upper body lift weights (bench press and military press) and 10 pounds to your lower body lift weights (squat and deadlift).

If that is too fast of a progression for you, then first make sure you are recovering well, and if needed, add less weight.

Keep track of your weights each week, because you will need to know them later on.

*You can switch out any accessory exercises if needed, but try to stick to the ones written as they are most effective.


Workout 1 – Squats

Technique Work (<50%):

Pause Squat   3 x 5

Main Lift:

Squats   See Chart

Main Accessory (<70%):

Deadlift   4 x 6-8

Accessory Work:

Leg Press   4 x 10-15

Barbell Rows   5 x 8-10

Dumbbell Curls   4 x 10-15

Planks   3 x 60 sec.

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.


Workout 2 – Bench Press

Technique Work (<50%):

Paused Bench Press   3 x 5

Main Lift:

Bench Press   See Chart

Main Accessory (<70%):

Military Press   4 x 6-8

Accessory Work:

Dumbbell Press   4 x 8-10

Press Downs   4 x 10-15

Face Pulls   4 x 10-15

Weighted Crunches   – x 50

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.


Workout 3 – Deadlift

Technique Work (<50%):

Deadlift   3 x 5

Main Lift:

Deadlift   See Chart

Main Accessory (<70%):

Squat   4 x 6-8

Accessory Work:

Dumbbell Rows   4 x 8-10

Lat Pull-Downs   4 x 10-15

Barbell Curls   3 x 8-10

Side Planks   3 x 30 sec. each side

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.


Workout 4 – Military Press

Technique Work (<50%):

Military Press   3 x 5

Main Lift:

Military Press   See Chart

Main Accessory (<70%):

Bench Press   4 x 6-8

Accessory Work:

Skull Crushers   4 x 10-15

Dumbbell Reverse Flyes   4 x 10-15

Dumbbell Lateral Raises   4 x 10-15

Leg Raises   – x 50

 

Cardio/Conditioning   10-20 min.

Mobility Work   10+ min.


 

 

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