Workout program
Three-Tier Linear Progression 4 Days
Each session has three tiers: a heavy main lift (low reps), a second compound lift (moderate reps) and a light accessory (high reps). The four big lifts rotate across days. For members coming off a 5×5 who want more volume.
- Goal
- Strength
- Level
- Beginner
- Frequency
- 4 days a week
- Duration
- 12 weeks
Muscles worked
Day by day
Day 1: Squat
- 1Barbell Back SquatQuadriceps5 × 3 (last set 3+)180 s rest
- 2Barbell Bench PressChest3 × 10120 s rest
- 3Lat PulldownLats3 × 15+60 s rest
Day 2: Overhead Press
- 1Overhead PressShoulders5 × 3 (last set 3+)180 s rest
- 2DeadliftLower back3 × 8-10150 s rest
- 3One-arm Dumbbell RowLats3 × 15+60 s rest
Day 3: Bench
- 1Barbell Bench PressChest5 × 3 (last set 3+)180 s rest
- 2Barbell Back SquatQuadriceps3 × 10150 s rest
- 3Lat PulldownLats3 × 15+60 s rest
Day 4: Deadlift
- 1DeadliftLower back5 × 3 (last set 3+)180 s rest
- 2Overhead PressShoulders3 × 10120 s rest
- 3One-arm Dumbbell RowLats3 × 15+60 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is strength: heavy sets of few reps with long rests.
How many days a week, and for how long?
4 days a week for 12 weeks. The program has 4 different workout days.
What equipment do I need?
For the exercises in this program: Barbell, Cable, Dumbbell.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.