Brian Alsruhe Linear Progression

Eight-week intermediate program built on Brian Alsruhe's Linear Progression Template — popular among strongman and powerlifting hybrid athletes. Alsruhe's signature is heavy compound work followed by conditioning-style accessory circuits, all packed into 60-75 minute sessions.

Four training days per week (Mon/Tue/Thu/Fri). Mon: Squat + lower accessories circuit. Tue: Bench + upper push circuit. Thu: Deadlift + posterior circuit. Fri: OHP + upper pull circuit. Each session opens with the main lift in 5×5 / 5×3 / 5×1 progressive waves, then transitions to dense accessory circuits run with minimal rest.

The program runs in 4 three-week waves followed by a final test week (or rather, 8 weeks structured as 5/3/1-style waves with conditioning emphasis). Phase 1 (wks 1-3) wave: 5×5 → 5×3 → 5×1. Phase 2 (wks 4-7) repeats with bumped TM. Wk 8 tests. Best for intermediate lifters who like density and conditioning paired with strength work, especially those bridging powerlifting and strongman.