3 days a week, 3-day cycle, free
Linear 3-day full body
Squat, bench, row. Add 2.5 kg every session.
Three sessions a week, the same three lifts each time plus one pull and one press accessory. Hit 3 x 5 on a lift and the next session asks for 2.5 kg more; miss twice and it deloads 10 %. Run it until the jumps stop landing, then move to Upper/Lower.
Free
Day A
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Barbell Bench Press | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Barbell Row | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Pull-Up | 3 × 6 | 6–10, then +2 kg | 2 min |
Day B
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Overhead Press | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Conventional Deadlift | 1 × 5 | +2.5 kg when all 1 × 5 land | 3 min |
| Chin-Up | 3 × 6 | 6–10, then +2 kg | 2 min |
Day C
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Barbell Bench Press | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Barbell Row | 3 × 5 | +2.5 kg when all 3 × 5 land | 3 min |
| Triceps Dip | 3 × 6 | 6–10, then +2 kg | 2 min |
The progression rule in plain words
- Linear (+2.5 kg): the reps are pinned. Hit every set at the target and the next session asks for 2.5 kg more. Miss the target on half the sets two sessions in a row and the weight drops 10 %, floored to the increment and never below the bar.
- Double progression (6–10): start at the bottom of the range. Some set short of the top: same weight, beat each set by a rep. Every set at the top and the session was not brutal (average RPE at or under 8.5): add the exercise’s increment and every set goes back to the bottom. Brutal: same weight, same reps, own it.
- Days cycle in order; after the last day the first comes round again. Home shows “Next up”, the day’s name, and “Day 2 of 3, week 1” and how many targets there are to beat.
- Only completed working sets count. Warm-ups and drop sets never move the target.
Start this program in Outrep
Home → Programs → Start. The next day’s routine is pre-loaded with its rest times and rules; from the second session every set has a target.
Not installed yet? Get the app first, then come back to this page.