Linear Periodization for Strength: Build a Simple 8-Week Plan
Linear periodization changes training in one main direction across a block: load generally rises while repetitions fall. It is easy to read, easy to log, and useful when a lifter benefits from a predictable progression.
Start with a conservative baseline
Estimate 1RM from a recent set of 3 to 10 stable reps in the MaxRep 1RM calculator. Choose a training max below the estimate if the plan needs room for weekly progression. Keep squat, bench press, and deadlift baselines separate.
An 8-week example
This table is a planning example for one main lift, not a complete program:
| Week | Main work | Target effort |
|---|---|---|
| 1 | 4 × 8 at 65% | RPE 6 to 7 |
| 2 | 4 × 7 at 68% | RPE 7 |
| 3 | 4 × 6 at 72% | RPE 7 to 8 |
| 4 | 3 × 5 at 60% | Easier week |
| 5 | 4 × 5 at 76% | RPE 7 to 8 |
| 6 | 4 × 4 at 80% | RPE 8 |
| 7 | 3 × 3 at 84% | RPE 8 to 9 |
| 8 | Heavy single or rep test | Stop at the planned standard |
Percentages are starting points. Exercise, training history, weekly frequency, and total volume determine whether the table fits.
Linear and undulating plans can both work
Research does not support treating one model as universally superior. An earlier meta-analysis found no clear strength difference between linear and undulating plans, while a later volume-equated review reported a possible advantage for undulating training in trained participants. Program fit and execution remain important. See the 2015 comparison and 2022 review.
Adjust from repeated evidence
If target RPE rises for two comparable sessions, reduce load or volume. If every work set is faster and easier than planned, a small increase may fit. Avoid rebuilding the whole block after one poor day.
Power VBT can record rep velocity and bar path from each work set. A stable load moving faster across weeks is useful progress even before a new 1RM test. Download it for iPhone or Android.