Triple Progression Full Body – 3 Days, 12 Weeks
One variable at a time: reps, then load, then density
12
weeks
3
sessions/week
Three full-body sessions a week on the Big 5 plus the barbell row, in the 6–8 rep range, with 3 progression blocks, 2 deloads and a retest in week 12.
What's inside?
Only one variable progresses at a time, in a fixed order. Block 1 (W1–W3): reps climb from 6 to 8 at a constant load. Block 2 (W5–W7): load goes up 1 to 2.5 kg a week. Block 3 (W9–W11): rest drops from 2:30 to 1:30. Deloads in weeks 4 and 8, retest of the main lifts in week 12. The whole cycle stays in functional hypertrophy (6–8 reps), tempo 3-0-1-0, RIR 1–2.
How is the week structured?
Who is it for?
Experienced lifters: at least 12 months of structured free-weight training, solid technique on the squat, deadlift, presses, pull-ups and row, and able to estimate RIR.
Who is it not for?
Strength beginners, athletes at their competitive peak, athletes in return-to-play rehab.
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