Novice Linear Progression Program

If you can recover between sessions and add weight to the bar regularly, you are a novice.

Your job is simple: train hard, recover, and add weight every workout.

This page shows you exactly how.

Start the Program

Who This Is For

You are a novice if:

  • You can add weight every workout
  • You recover in 48–72 hours
  • Your technique improves quickly
  • You have not stalled repeatedly

You are not a novice if:

  • You cannot add weight weekly
  • You are constantly managing fatigue
  • Your progress requires weekly planning

The Program

Train 3 days per week. Alternate Workout A and Workout B.

Workout A

  • Squat — 3×5
  • Bench Press — 3×5
  • Deadlift — 1×5

Workout B

  • Squat — 3×5
  • Press — 3×5
  • Barbell Row or Pull-ups — 3×5–8

Progression Rule

  • Add 5 lb to upper body lifts each session
  • Add 5–10 lb to lower body lifts each session
  • Continue until you fail to complete prescribed reps

How to Warm Up

Before your work sets, use progressive warm-ups.

Example (working up to 185 lb):

  • 45 × 5
  • 95 × 5
  • 135 × 3
  • 165 × 2
  • Work sets

Use the Warm-Up Generator →

How to Handle a Stall

When you miss reps:

  1. Keep the weight the same next session
  2. If missed again, reduce weight 10%
  3. Build back up with clean reps

Stalls are part of progression, not failure.

How Long It Works

Linear progression can last:

  • Several months for most
  • Over a year for some

The goal is not to rush out of novice. The goal is to extract every pound you can.

Common Mistakes

  • Adding too much weight
  • Skipping rest days
  • Adding unnecessary accessories
  • Changing the program too early
  • Cutting calories aggressively

When to Move to Intermediate

You move on when:

  • You can no longer add weight weekly
  • You have reset multiple times
  • Recovery becomes the limiting factor

Intermediate Programming →

Accessories

Keep it simple. If you want accessories:

  • Chin-ups
  • Dips
  • Back extensions
  • Light curls

They never replace progression on main lifts.

Running This Program?

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