NoviceFREE
Tiered Linear Progression
Three-tier linear progression (heavy / volume / accessory)
Length
6 weeks
Frequency
4 days/wk
Level
Novice
Sessions
24
About this program
A four-day novice-to-early-intermediate program that splits every session into three tiers: a heavy main lift (T1, 5×3 with an AMRAP top set), a moderate secondary lift (T2, 3×10), and a light accessory (T3, 3×15+). The four competition lifts rotate through the T1 and T2 slots across the week. When a tier stalls it steps down in reps (5×3 → 6×2 → 10×1) before resetting, so progress keeps moving after straight linear gains dry up.
What's inside
24 sessions, fully prescribed — sets, reps and the target load on every set
Auto-loaded into your block view — swipe to each session and log in one tap
e1RM tracking and RPE compliance across the whole block
Block structure
PhaseWeeksBlock
Accumulation1 – 66-Week Tiered Progression
Program schedule
D1SquatHigh Bar Squat · Touch and Go Bench Press
High Bar SquatT1 — 5×3, final set AMRAP. Miss the 5×3 → next time 6×2, then 10×1, then reset and add weight.4 × 3 · 1 × 3++5kg/session
Touch and Go Bench PressT2 — 3×10. Add weight when all reps land; stall → 3×8, then 3×6, then reset.3 × 10+2.5kg/session
Lat PulldownT3 — 3×15, final set AMRAP. Hit 25+ on the last set → add weight next time.2 × 15 · 1 × 15+
D2Overhead PressStanding Overhead Press · Conventional Deadlift
Standing Overhead PressT1 — 5×3, final set AMRAP. Miss the 5×3 → next time 6×2, then 10×1, then reset and add weight.4 × 3 · 1 × 3++2.5kg/session
Conventional DeadliftT2 — 3×10. Add weight when all reps land; stall → 3×8, then 3×6, then reset.3 × 10+5kg/session
DB RowT3 — 3×15, final set AMRAP. Hit 25+ on the last set → add weight next time.2 × 15 · 1 × 15+
D3Bench PressTouch and Go Bench Press · High Bar Squat
Touch and Go Bench PressT1 — 5×3, final set AMRAP. Miss the 5×3 → next time 6×2, then 10×1, then reset and add weight.4 × 3 · 1 × 3++2.5kg/session
High Bar SquatT2 — 3×10. Add weight when all reps land; stall → 3×8, then 3×6, then reset.3 × 10+5kg/session
Lat PulldownT3 — 3×15, final set AMRAP. Hit 25+ on the last set → add weight next time.2 × 15 · 1 × 15+
D4DeadliftConventional Deadlift · Standing Overhead Press
Conventional DeadliftT1 — 5×3, final set AMRAP. Miss the 5×3 → next time 6×2, then 10×1, then reset and add weight.4 × 3 · 1 × 3++5kg/session
Standing Overhead PressT2 — 3×10. Add weight when all reps land; stall → 3×8, then 3×6, then reset.3 × 10+2.5kg/session
DB RowT3 — 3×15, final set AMRAP. Hit 25+ on the last set → add weight next time.2 × 15 · 1 × 15+
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