Structure
Two alternating full-body days, three times a week.
Workout A and Workout B rotate squat, bench, row, overhead press, and deadlift. You add a small fixed jump every time you hit all reps.
Progression rule
Small fixed load jumps while reps are complete.
Miss reps three sessions and deload that lift.
Drop about 10 percent and climb back with momentum.
Program signals
Common mistakes
Three missed sessions means deload, not willpower.
Linear gains die without sleep and food.
Linear progression ends; have the next block ready.
Related pages