Overview
SBS Linear Progression (Stronger by Science / Greg Nuckols) is an open-ended novice strength program: 3 full-body sessions per week (official default; 4x-6x also exist), with the main lifts (squat/bench/deadlift/push press) at 87.5% for 3 sets of 3, plus a close variation at 82.5%×5 and volume accessories at 75%×8 (including rows/pulldowns, which also have their own training maxes (TMs) and take part in autoregulation). The last set of each exercise goes to RIR 0, and the training max is raised weekly based on performance until progress stalls.
Who it's for
- Novices to lower-intermediates in the linear progress phase; compared with traditional 5×5-style programs, it adds "weight jumps set automatically by performance".
Weekly structure (repeats every week)
| Day |
Exercises |
| Day 1 |
Squat 3×3 @87.5% + push press 3×3 @87.5% + deadlift 3×8 @75% + bench press 3×8 @75% + lat pulldown 3×8 @75% |
| Day 2 |
Bench press 3×3 @87.5% + front squat 3×5 @82.5% + press 3×8 @75% + barbell row 3×8 @75% |
| Day 3 |
Deadlift 3×3 @87.5% + close-grip bench press 3×5 @82.5% + squat 3×8 @75% + dumbbell row 3×8 @75% |
Progression rules (weekly TM adjustment)
For each exercise, do 3 sets with the last set to RIR 0 (as hard as you can while keeping good form):
- Final set beats the target reps by 1 / 2 / 3+ → that lift's TM +1% / +3% / +5%
- If you don't complete all sets: 1 set short → -2%; 2 or more sets short → -5%
- Exactly hit the target (RIR0 on the last set with nothing extra) → no change
The @RPE8 single check is optional (measured ÷ 0.9 updates 1RM). Once you can no longer raise it for several weeks, move to any variation of the 21-week SBS Strength Program.
Notes
- Every exercise (including rows/pulldowns) is anchored to its own 1RM; start accessories with a conservative estimate and the system will calibrate automatically.
- You can add 1-2 isolation exercises of your choice each day (not included as placeholders).
