NoviceFREE
Press-to-Failure Linear Progression
AMRAP-capped novice linear progression
Length
8 weeks
Frequency
3 days/wk
Level
Novice
Sessions
24
About this program
A three-day novice linear progression where the final work set of every main lift is taken to failure (an AMRAP "+" set). Two alternating workouts — A (Standing Overhead Press + Squat) and B (Touch and Go Bench Press + Deadlift) — so pressing alternates each session. Add 2.5 kg to presses and 5 kg to squat/deadlift every session. The AMRAP set then autoregulates the load in both directions: clear 8 reps on it and the lift takes a bigger jump than its usual step, clear 11 and a bigger one again, while missing the set of five resets that lift 10%.
What's inside
24 sessions, fully prescribed — sets, reps and the target load on every set
Auto-loaded into your block view — swipe to each session and log in one tap
e1RM tracking and RPE compliance across the whole block
Block structure
PhaseWeeksBlock
Accumulation1 – 88-Week Linear Progression
Program schedule
D1SquatStanding Overhead Press · High Bar Squat
Standing Overhead Press2×5, then the last set is every rep you have. Add 2.5 kg each session — the final set is AMRAP: clear 8 reps to jump 5 kg, 11 to jump 7.5 kg; miss 5 and reset 10%.2 × 5 · 1 × 5++2.5kg/session
High Bar Squat2×5, then the last set is every rep you have. Add 5 kg each session — the final set is AMRAP: clear 8 reps to jump 7.5 kg, 11 to jump 10 kg; miss 5 and reset 10%.2 × 5 · 1 × 5++5kg/session
D2DeadliftTouch and Go Bench Press · Conventional Deadlift
Touch and Go Bench Press2×5, then the last set is every rep you have. Add 2.5 kg each session — the final set is AMRAP: clear 8 reps to jump 5 kg, 11 to jump 7.5 kg; miss 5 and reset 10%.2 × 5 · 1 × 5++2.5kg/session
Conventional DeadliftOne set, every rep you have — there is no second chance at it today. Add 5 kg each session — the final set is AMRAP: clear 8 reps to jump 7.5 kg, 11 to jump 10 kg; miss 5 and reset 10%.1 × 5++5kg/session
D3SquatStanding Overhead Press · High Bar Squat
Standing Overhead Press2×5, then the last set is every rep you have. Add 2.5 kg each session — the final set is AMRAP: clear 8 reps to jump 5 kg, 11 to jump 7.5 kg; miss 5 and reset 10%.2 × 5 · 1 × 5++2.5kg/session
High Bar Squat2×5, then the last set is every rep you have. Add 5 kg each session — the final set is AMRAP: clear 8 reps to jump 7.5 kg, 11 to jump 10 kg; miss 5 and reset 10%.2 × 5 · 1 × 5++5kg/session
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