Strength Training – High-Volume Linear Progression (4 Days)

About the plan

12-week strength training plan for people who want to add load every week and can handle a high volume of sets on the four barbell lifts. Each session has one main lift performed in nine sets that climb to 85% and then step back down, and a secondary lift in five sets in the same format. Two of those sets go to technical failure, and they are what define progression: whenever the 85% set goes past three reps, you add 2 kg (about 4.4 lb) to your upper-body training max and 5 kg (about 11 lb) to your lower-body one the following week. The days are bench press and overhead press on Monday, squat and sumo deadlift on Tuesday, overhead press and incline bench press on Thursday, and deadlift and front squat on Friday — each lift appears twice a week in different roles. Weeks 4 and 8 are deloads with no sets to failure, and week 12 tests the max on all four lifts. Volume is the plan's strength and its risk: if the 85% set falls below three reps for two weeks in a row, your training max rose too fast and needs to back off by 10%.