T Nation

Linear Progression


#1

Workout A

Squat
Bench Press
Deadlift
Bent Over Row

Workout B

Front Squat
Overhead Press
Power Clean
Pull Up

Alternate Workout A and B on alternate days

Sets and Repetations

5x5 , 4x4 , 3x3 , 2x2 , 1x1 each untill stall

Rest Between Set

3-5 minutes

Progression

5kg in Squat,4kg in Bench Press,6kg in Deadlift as long as possible then half the numbers

Foot Notes

1 workset for Deadlift and Power Clean

Reverse sets and repetations for Power Clean(e.g. 5x1 instead of 1x5)

Stats

Height:5'5''
Weight:50kg
Body Fat Percentage:10%
Neck:12''
Shoulder:16''
Chest:32''
Arms:12''
Forearms:9''
Waist:28''
Thigh:16''
Calves:11''

Exercise Specifics

Squat:Low bar position , 1.5x shoulder width stance

Bench Press:32" width grip

Deadlift:Conventional stance , hook grip

Bent Over Row:32" width grip

Front Squat:Shoulder width stance

Overhead Press:Just outside shoulder width grip , shoulder width feet position

Power Clean:Conventional stance , hook grip

Pull Up:Just outside shoulder width grip

Exercise Ratios

Squat:Front Squat=5:4

Bench Press:Overhead Press=3:2

Deadlift:Power Clean=5:3

Bench Press:Bent Over Row=1:1

Bent Over Row:Pull Up=1:1


#2

Day 1 01.07.2013

Squat

30kg 1x5
40kg 1x5
50kg 5x5

Bench Press

24kg 1x5
32kg 1x5
40kg 5x5

Deadlift

36kg 1x5
48kg 1x5
60kg 1x5

Bent Over Row

24kg 1x5
32kg 1x5
40kg 5x5


#3

Day 2 03.07.2013

Front Squat

24kg 1x5
32kg 1x5
40kg 5x5

Overhead Press

16kg 1x5
21kg 1x5
27kg 5x5

Power Clean

22kg 1x5
29kg 1x5
36kg 5x1

Pull Up

1x3
1x4
5x5


#4

Day 3 05.07.2013

Squat

33kg 1x5
44kg 1x5
55kg 5x5

Bench Press

26kg 1x5
33kg 1x5
44kg 5x5

Deadlift

40kg 1x5
53kg 1x5
66kg 1x5

Bent Over Row

26kg 1x5
33kg 1x5
44kg 5x5


#5

Day 4 07.07.2013

Front Squat

26kg 1x5
35kg 1x5
44kg 5x5

Overhead Press

17kg 1x5
23kg 1x5
30kg 5x5

Power Clean

24kg 1x5
32kg 1x5
40kg 5x1

Pull Up

1x3
1x4
5x5


#6

Day 5 09.07.2013

Squat

36kg 1x5
48kg 1x5
60kg 5x5

Bench Press

29kg 1x5
38kg 1x5
48kg 5x5

Deadlift

43kg 1x5
58kg 1x5
72kg 1x5

Bent Over Row

29kg 1x5
38kg 1x5
48kg 5x5


#7

Day 6 11.07.2013

Front Squat

29kg 1x5
38kg 1x5
48kg 5x5

Overhead Press

19kg 1x5
26kg 1x5
32kg 5x5

Power Clean

25kg 1x5
35kg 1x5
43kg 5x1

Pull Up

1x3
1x4
5x5


#8

Day 7 13.07.2013

Squat

39kg 1x5
52kg 1x5
65kg 5x5

Bench Press

31kg 1x5
42kg 1x5
52kg 5x5

Deadlift

47kg 1x5
52kg 1x5
78kg 1x5

Bent Over Row

31kg 1x5
42kg 1x5
52kg 5x5