Linear Progression 5×5
Three alternating sessions, five sets of five on the main lifts. Add the smallest available increment every session you complete all five sets; after two failed sessions on a lift, drop it 10% and build back.
See your setup in four steps
- Length
- 12 weeks
- Days a week
- 3
- Sessions
- 36
- Exercises
- 5
Equipment: Barbell
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 2
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 3
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 4
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 5
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 6
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 7
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 8
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 9
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 10
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 11
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Week 12
3 sessions
Day 1Workout A
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 2m30
Day 2Workout B
5×5 @ RPE 8 · rest 3m
5×5 @ RPE 8 · rest 3m
- Barbell Conventional Deadlift
One heavy set of five is the whole job.
1×5 @ RPE 8 · rest 3m
Day 3Workout A (heavier)
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 9 · rest 3m
5×5 @ RPE 8 · rest 2m30
Questions
- How many days a week is Linear Progression 5×5?
- 3 sessions a week for 12 weeks, 36 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Linear Progression 5×5 need?
- It uses barbell.
- Is Linear Progression 5×5 free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Linear Progression 5×5 to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Linear Progression 5×5 free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.