What is Linear Periodisation?
This is the base of periodisation. The simplest of them all. Here's how it works...
You will start the 8 weeks with a higher volume and lower intensity, as the weeks continue your volume will drop and your intensity will rise. Here's an example.
Please note this systems made for your main lifts, this cannot apply to accessory movements.
With that said here is a table on how you can structure this method
| Volume | Intensity | |
| Week 1 | 3 x 10 | 70% |
| Week 2 | 3 x 8 | 75% |
| Week 3 | 3 x 6 | 80% |
| Week 4 | 3 x 5 | 80-85% |
| Week 5 | 3 x 4 | 85% |
| Week 6 | 3 x 3 | 87-90% |
| Week 7 | 2 x 2 | 92-95% |
| Week 8 | 1 x 1 | 100%+ |
While this is a simple illustration you get the basic idea, you can expand on it and adapt it to your split where necessary. All you have to do after your new 1RM at the end of week 8 is update your numbers for the next 8 weeks to go off again and progress further.