Daily Squat Linear
Three days a week, in the style of Starting Strength: squat every session, while the bench press and the overhead press alternate, and the deadlift and the power clean alternate.
Day A
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 3 | 5 |
| Barbell Bench Press | 3 | 5 |
| Conventional Deadlift | 1 | 5 |
Day B
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 3 | 5 |
| Overhead Press | 3 | 5 |
| Power Clean | 3 | 5 |
How this version differs
- In the style of Starting Strength, not a reproduction.
- You squat every session while the press and the pull alternate.
- Weight goes up when every set is complete.
- Nothing else from the source method is automated.
Common questions
How many days a week is Daily Squat Linear?
Daily Squat Linear trains 3 days a week in BulkForged's template.
- Day A: Monday, Friday
- Day B: Wednesday
The days can be moved on the app's schedule.
What exercises are in Daily Squat Linear?
Working sets × reps for each training day.
- Day A
- Barbell Back Squat 3×5
- Barbell Bench Press 3×5
- Conventional Deadlift 1×5
- Day B
- Barbell Back Squat 3×5
- Overhead Press 3×5
- Power Clean 3×5
How does Daily Squat Linear progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a Daily Squat Linear app for Android and Garmin?
BulkForged runs Daily Squat Linear on Android.
- Apply it in one tap and the app sets each next target
- A Garmin watch is optional
- With the watch app the same routine is logged from the wrist, offline
How it progresses in BulkForged
- Apply the program in the app and each day becomes an ordinary routine.
- Fixed-rep lifts: complete every working set at the listed reps and the weight goes up next time.
- Every change is written to a log you can read.
- Any target is yours to change.
How the progression method works · How applying a program works
Get it on Google PlayOther programs
Heavy Top-Set Wave · Stepped Linear Base · High-Frequency Linear · Mehdi's 5x5 · Greyskull LP · Reddit PPL · GZCLP · PHUL
Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.