Brian Alsruhe's Next-Level Linear Strength Program

	A	B	C	D	E	F	G	H	I	J	K	L	M
1	Brian Alsruhe's Next-Level Linear Strength Program
2
3
4	Duration: 16 weeks						Program description					Frequency: 4 days per week
5	Light / Wave 1
6		Deadlift			Bench			Squat			OHP
7	Wave 1	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps
8	Week 1	4 RM - Testing	80%	15	6 RM - Heavy	75%	18	8 RM - Medium	70%	21	10 RM - Light	65%	24
9	Week 2	6 RM - Heavy	75%	18	8 RM - Medium	70%	21	10 RM - Light	65%	24	4 RM - Testing	80%	15
10	Week 3	8 RM - Medium	70%	21	10 RM - Light	65%	24	4 RM - Testing	80%	15	6 RM - Heavy	75%	18
11	Week 4	10 RM - Light	65%	24	4 RM - Testing	80%	15	6 RM - Heavy	75%	18	8 RM - Medium	70%	21
12	Medium / Wave 2
13		Deadlift			Bench			Squat			OHP
14	Wave 2	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps
15	Week 5	3 RM - Testing	80%	15	5 RM - Heavy	75%	18	7 RM - Medium	70%	21	9 RM - Light	65%	24
16	Week 6	5 RM - Heavy	75%	18	7 RM - Medium	70%	21	9 RM - Light	65%	24	3 RM - Testing	80%	15
17	Week 7	7 RM - Medium	70%	21	9 RM - Light	65%	24	3 RM - Testing	80%	15	5 RM - Heavy	75%	18
18	Week 8	9 RM - Light	65%	24	3 RM - Testing	80%	15	5 RM - Heavy	75%	18	7 RM - Medium	70%	21
19	Heavy / Wave 3
20		Deadlift			Bench			Squat			OHP
21	Wave 3	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps
22	Week 9	2 RM - Testing	80%	15	4 RM - Heavy	75%	18	6 RM - Medium	70%	21	8 RM - Light	65%	24
23	Week 10	4 RM - Heavy	75%	18	6 RM - Medium	70%	21	8 RM - Light	65%	24	2 RM - Testing	80%	15
24	Week 11	6 RM - Medium	70%	21	8 RM - Light	65%	24	2 RM - Testing	80%	15	4 RM - Heavy	75%	18
25	Week 12	8 RM - Light	65%	24	2 RM - Testing	80%	15	4 RM - Heavy	75%	18	2 RM - Testing	70%	21
26	Testing / Wave 4
27		Deadlift			Bench			Squat			OHP
28	Wave 4	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps	Top Set	% of top set	Volume Reps
29	Week 13	1 RM - Testing	80%	15	2 RM - Heavy	75%	18	3 RM - Medium	70%	21	4 RM - Light	65%	24
30	Week 14	2 RM - Heavy	75%	18	3 RM - Medium	70%	21	4 RM - Light	65%	24	1 RM - Testing	80%	15
31	Week 15	3 RM - Medium	70%	21	4 RM - Light	65%	24	1 RM - Testing	80%	15	2 RM - Heavy	75%	18
32	Week 16	4 RM - Light	65%	24	1 RM - Testing	80%	15	2 RM - Heavy	75%	18	3 RM - Medium	70%	21
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100