Beginner Maximal Strength Linear

This 6-week program uses three full-body barbell sessions per week built around Squat, Bench Press, and Deadlift, with Overhead Press and Barbell Row for balance. All work is in the 1–5 rep range with long rest (3–5 minutes) on heavy sets. Start week 1 with conservative loads you can lift with solid technique. Each week, if you complete all prescribed sets and reps with good form, increase the load 2.5–5 kg on that lift the following week. In week 4, you may optionally deload by reducing loads about 10% while keeping the same sets and reps if you feel excessive fatigue or notice form breakdown. Focus on consistent technique, full range of motion, and progressive overload. Train three non-consecutive days per week (e.g., Mon/Wed/Fri), with four rest days distributed across the week.