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Open account in a minuteLinear Periodization Calculator
12-week program for squat, bench, and deadlift
Updated for 2026
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Periodization
Program
Squat
Bench
Deadlift
Упражнения
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Why trust us?
- Estimated calculations
- Formulas are publicly known
- Not medical advice
- See "How do we calculate?" section
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How does the Linear Periodization Calculator work?
The Linear Periodization Calculator automatically generates a 12-week training program for squat, bench press, and deadlift. Enter your 1RM values and get a detailed table with sets, reps, percentages of maximum, and recommended weights for each week.
Step by step:
- Enter your 1RM values for squat, bench press, and deadlift in kilograms
- Select program duration (4, 8, or 12 weeks)
- Optionally enable "Training Max" (90% of 1RM) for a more conservative approach
- Click "Generate Program"
- Review detailed tables for each week with weights and volume
What does the program include?
The program follows the classic linear periodization model, which progressively increases intensity and decreases volume:
- Weeks 1-3: Adaptation phase - high volume, low intensity (55-65%)
- Weeks 4-6: Hypertrophy phase - moderate volume, medium intensity (70-80%)
- Weeks 7-9: Strength phase - reduced volume, high intensity (80-87.5%)
- Weeks 10-12: Peak phase - low volume, maximum intensity and testing
What is Training Max?
Training Max is 90% of your 1RM. Using Training Max instead of full 1RM provides a more conservative approach and better recovery between workouts. This is recommended for beginners and people who train frequently.
How are weights calculated?
All weights are rounded to the nearest 2.5 kg for easier plate loading. Volume is calculated as sets × reps × weight in kilograms.
Example with specific numbers
Example: 12-week program - Squat with 1RM 120 kg
- 1RM: 120 kg
- Week 1 (adaptation): 5 sets × 5 reps at 70 kg (58% of 1RM), volume = 1,750 kg
- Week 4 (hypertrophy): 4 sets × 6 reps at 85 kg (71% of 1RM), volume = 2,040 kg
- Week 7 (strength): 3 sets × 3 reps at 100 kg (83% of 1RM), volume = 900 kg
- Week 12 (peak): 1 set × 1 rep at 115 kg (96% of 1RM), volume = 115 kg
For squat with 1RM of 120 kg, the 12-week program starts with high volume and low intensity (week 1: 1,750 kg at 58%), progresses through hypertrophy (week 4: 2,040 kg at 71%), moves to strength (week 7: 900 kg at 83%), and finishes with peak test (week 12: 115 kg at 96%).
Sources and notes
The calculator uses the classic linear periodization model, based on principles by Russian Leonid Matveev and developed by many coaches and researchers. Linear periodization progressively increases intensity and decreases volume over time, allowing the body to adapt and reach peak form. Training Max (90% of 1RM) is an approach popularized by Jim Wendler and others, providing a more conservative and sustainable progress. It's important to note that linear periodization is effective but not the only approach. For personalized programs and more complex periodization (volume-based, block, etc.) always consult with a qualified trainer.
Last updated: April 17, 2026
Data is up to date according to NRA and NOI (Bulgarian tax and social security). For official information see the sources below. Last update: 17 April 2026.
Sources:
- NRA – National Revenue Agency
- NOI – National Social Security Institute
- VAT Act – Bulgarian VAT law
- Local taxes act – Local taxes and fees
Related calculators
Check out our other useful fitness calculators:
- 1RM Calculator – Calculate maximum strength
- Workout Diary Calculator – Log and analyze your workouts
- Set and Rep Scheme Calculator – Plan sets and reps
Frequently Asked Questions
What is linear periodization?
Linear periodization is a training method where intensity gradually increases and volume decreases over time. This allows the body to adapt and reach peak form.
How long should the program be?
The program can be 4, 8, or 12 weeks. Longer programs (12 weeks) are more detailed and allow smoother progress. 4-week programs are suitable for short-term goals.
Should I use Training Max?
Training Max (90% of 1RM) is recommended for beginners and people who train frequently. It provides a more conservative approach and better recovery. For experienced athletes, you can use full 1RM.
When should I test a new 1RM?
Test your 1RM at the end of the program (week 12 for 12-week programs). The program is designed to peak at that point. After testing, start a new program with updated 1RM values.
Can I modify the program?
The program is a template. You can adjust volume, intensity, or add/remove exercises based on your needs, but keep the general periodization structure for best results.