Stepped Linear Base
Four barbell days a week. Each day has one heavy lift, one moderate lift and two lighter accessories. Every main lift gets a heavy day and a moderate day.
Squat & Press
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Back Squat | 5 | 3–5 |
| Overhead Press | 3 | 8–10 |
| Lat Pulldown | 3 | 12–15 |
| Cable Crunch | 3 | 12–15 |
Bench & Deadlift
| Exercise | Working sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 3–5 |
| Conventional Deadlift | 3 | 8–10 |
| Seated Cable Row | 3 | 12–15 |
| Tricep Pushdown | 3 | 12–15 |
Deadlift & Squat
| Exercise | Working sets | Reps |
|---|---|---|
| Conventional Deadlift | 5 | 3–5 |
| Barbell Back Squat | 3 | 8–10 |
| Seated Leg Curl | 3 | 12–15 |
| Dumbbell Curl | 3 | 12–15 |
Press & Bench
| Exercise | Working sets | Reps |
|---|---|---|
| Overhead Press | 5 | 3–5 |
| Barbell Bench Press | 3 | 8–10 |
| Leg Extension | 3 | 12–15 |
| Lateral Raise | 3 | 12–15 |
How this version differs
- In the style of stepped linear-progression programs, not a reproduction.
- Each day steps through a heavy low-rep lift, a moderate lift, then two higher-rep accessories.
- The app's normal progression runs from the first session.
Common questions
How many days a week is Stepped Linear Base?
Stepped Linear Base trains 4 days a week in BulkForged's template.
- Squat & Press: Monday
- Bench & Deadlift: Tuesday
- Deadlift & Squat: Thursday
- Press & Bench: Friday
The days can be moved on the app's schedule.
What exercises are in Stepped Linear Base?
Working sets × reps for each training day.
- Squat & Press
- Barbell Back Squat 5×3–5
- Overhead Press 3×8–10
- Lat Pulldown 3×12–15
- Cable Crunch 3×12–15
- Bench & Deadlift
- Barbell Bench Press 5×3–5
- Conventional Deadlift 3×8–10
- Seated Cable Row 3×12–15
- Tricep Pushdown 3×12–15
- Deadlift & Squat
- Conventional Deadlift 5×3–5
- Barbell Back Squat 3×8–10
- Seated Leg Curl 3×12–15
- Dumbbell Curl 3×12–15
- Press & Bench
- Overhead Press 5×3–5
- Barbell Bench Press 3×8–10
- Leg Extension 3×12–15
- Lateral Raise 3×12–15
How does Stepped Linear Base progress?
After each session BulkForged reads the completed working sets and sets the next target.
- Rep-range lifts: more reps until you reach the top of the range, then more weight
- Each change is recorded with the workout it came from
- Any target can be edited
Is there a Stepped Linear Base app for Android and Garmin?
BulkForged runs Stepped Linear Base 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.
- Rep-range lifts: more reps until you reach the top of the range, then more weight.
- 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 · High-Frequency Linear · Mehdi's 5x5 · Daily Squat Linear · Greyskull LP · Reddit PPL · GZCLP · PHUL
Not affiliated with or endorsed by any program author. The layout above is BulkForged's own template.