Add weight when you hit all reps. Miss, and you repeat. That is the entire programming philosophy — and it works when recovery is in place.
Alternate bench and overhead across sessions so the press keeps moving.
OS
Beginner · 10 weeks
5×5 Linear Progress
The classic five-sets-of-five approach — simple, hard, and effective for new lifters.
Workout glimpse
Sample session highlights
A peek at the main lifts — open the app for the full progression and logging.
- Squat5 × 5
- Bench / press5 × 5
- Deadlift1 × 5
- Chin-up3 × AMRAP
Run this block in the app
Logging, progression, and the same anatomy map — in your pocket.