Part 1. Linear Periodisation - The Road Map for Getting Strong
At Fortified Body Gym, we don’t rely on random workouts.
We follow periodisation, a structured training system that ensures you get stronger, fitter, and more resilient over time.
Periodisation is the strategic planning of training so that intensity, volume, and focus evolve in a purposeful way.
Two major systems dominate most strength and conditioning programs:
Traditional (Linear) Periodisation
Non-Traditional (Undulating) Periodisation
Both work. Both have advantages. Both have limitations. And both have multiple variations that can be tailored to your needs.
In Part 1 we will take a closer look at Linear Periodisation and its variants with clear breakdowns to help you understand what they are and why they’re so effective.
1. Traditional (Linear) Periodisation
What Is Linear Periodisation?
Traditional Linear Periodisation (LP) steadily increases intensity over time while gradually reducing volume. You move through structured phases from:
lighter → heavier weights
higher → lower reps
general → more specific training
LP progresses in one direction: upward.
Benefits of Linear Periodisation
✔ Very predictable and beginner-friendly
✔ Ideal for building foundational strength
✔ Helps lifters peak at the right time
✔ Lower mental fatigue due to stable weekly structure
✔ Works extremely well for people who thrive on routine
Potential Drawbacks
✘ Can feel repetitive
✘ Slow responders may hit plateaus
✘ Missing training weeks can disrupt the flow
✘ Less variation compared to non-linear models
Variations of Linear Periodisation
A. MLP - Monthly Linear Periodisation (6-Week Example)
MLP changes intensity over longer monthly blocks ensuring training stays stable for longer before progressing.
This makes it perfect for beginners or lifters who need time to adapt before moving forward.
4-Month MLP Example
Month % of 1RM Sets × Reps
Month 1 40% 2-3 × 14
Month 2 45% 3 × 12
Month 3 50% 3 × 10
Month 4 55% 3-4 × 8
Slow, steady, controlled progression, ideal for developing confidence and consistency.
B. WLP - Weekly Linear Periodisation (6-Week Example)
Weekly Linear Periodisation progresses more quickly, with planned weekly increases in volume, intensity, or both.
This creates a clearer sense of momentum while remaining predictable.
6-Week WLP Example
Week % of 1RM Sets × Reps
Week 1 40% 2 × 16
Week 2 45% 2 × 14
Week 3 50% 3 × 12
Week 4 55% 3 × 10
Week 5 60% 4 × 8
Week 6 65% 4 × 6
Clear, week-to-week progression that builds strength while maintaining structure.
C. Wave LP - Wave Linear Periodisation Variant.
Wave loading increases intensity in a wave-like pattern, intensity rises for a short sequence, then drops slightly before starting a new, heavier “wave.”
6-Week Wave LP Example
Week % of 1RM Sets × Reps
Week 1 50% 4 × 10
Week 2 60% 4 x 8
Week 3 70% 4 × 6
Week 4 55% 4 × 8
Week 5 65% 4 × 6
Week 6 75% 4 × 4
Why use Wave LP?
The slight drop between waves reduces fatigue
Each new wave builds confidence by repeating similar rep schemes
Very effective for intermediate–advanced lifters
Although not strictly “straight-line” linear, the overall trend is still linear upward, which is why it sits under the LP umbrella.
D. Step Loading Linear Periodisation Variant.
Step Loading keeps the percentage of load the same, but gradually increases volume, usually through reps, week to week.
6-Week Wave LP Example
Week % of 1RM Sets × Reps
Week 1 60% 3 × 6
Week 2 60% 3 x 7
Week 3 60% 3 × 8
Week 4 65% 3 × 6
Week 5 65% 3 × 7
Week 6 65% 3 × 8
Once fatigue builds, the block resets with a deload or new percentage.
Why Step Loading works
Fatigue increases predictably
Easy to measure progress
Simple, effective for hypertrophy
This still progresses linearly because training stress increases each week even though the load stays the same.
Closing Summary: Why Linear Periodisation Works
Linear Periodisation remains one of the most trusted and successful strength training models because it is built on the foundational scientific principles of progressive overload, specificity, and planned adaptation. By gradually increasing training stress in a predictable way, LP allows your body to experience just enough challenge to stimulate improvement, without overwhelming the system. This structured rise in intensity helps develop neuromuscular efficiency, increase motor-unit recruitment, and build stronger connective tissues, all of which are essential for long-term strength and resilience.
The simplicity of LP is also its strength: the clear roadmap makes it easy to follow, easy to measure, and easy to adjust. Whether you're using Weekly Linear Periodisation, Monthly Linear Periodisation, Wave Loading, or Step Loading, each variation follows the same principle, steady, strategic progression leading to steady, strategic results. For beginners, intermediates, and even advanced lifters who thrive on structure, LP provides an effective, science backed pathway to improved performance, increased muscle mass, and reduced injury risk.
Linear Periodisation gives your training purpose, direction, and momentum, ensuring every week builds on the last as you move toward your strongest self.
