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Rebuilding on linear progression
General
Beginner
Barbell
Plan Details
The Rebuilding on linear progression routine by cipherzero is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
If you've done a proper linear progression program to completion (Starting Strength, Stronglifts, etc.), moved to an intermediate program, and then had to stop lifting for bit this should get you back quickly. Add weight every workout to every lift; I've found adding ten pounds to deadlifts works for a long time before you have to drop back to 5lbs a session. This is also designed with people requiring a compressed schedule; in no instance will you spend more than 45 minutes in the gym.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Squat
Est. 21 min
1 exercise
Barbell Deep Squat
3 Sets x 5 Reps
Wed
OHP
Est. 29 min
2 exercises
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Squat
Est. 21 min
1 exercise
Barbell Deep Squat
3 Sets x 5 Reps
Sat
Bench
Est. 29 min
2 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Sun
Accessory work
Est. 13 min
2 exercises
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
