What L³ LP Is

L³ LP is a linear-progression-based training system built to use the same basic progression philosophy across Full Body, Upper / Lower, and Push / Pull / Lower schedules. The split and training frequency can change without requiring you to abandon the basic progression system.

The program separates exercises into different progression roles. Some movements are primary Linear Progression (LP) lifts, some are higher-rep Double Progression (DP) lifts, and the conventional Deadlift uses its own AMRAP-based LP rule.

The goal is repeatability. Pick a schedule you can consistently follow, begin with reasonable starting weights, and give yourself room to progress.

Where to Start

You do not need to start with the heaviest weight you can handle. L³ LP is built around progression, so your starting weights should leave room for future increases.

For normal Linear Progression movements, a reasonable starting point is approximately 75–80% of your estimated 1RM. Choose a weight you can confidently complete for the prescribed sets and reps with good technique. The purpose of the first week is to establish your progression, not test your maximum strength.

For Double Progression movements, approximately 75% of your estimated 1RM is also a useful starting point. These exercises usually come after your primary LP work, so fatigue should be expected. The weight should still allow you to reach at least the bottom of the prescribed rep range. For a 2×6–8 movement, you should be able to achieve at least approximately 6 reps per set.

The Calculator tab can be used to estimate your 1RM and view percentage-based starting weights.

Start lighter than you think you need to. Progress gives the program somewhere to go.

Linear Progression

Primary LP movements use the prescribed sets and reps shown in the program. When Predicted Weight Progression is enabled, completing an LP movement allows the next LP appearance of that same exercise to use the selected +2.5, +5, or +10 weight increase.

Progression follows the exercise and its LP role rather than a workout-day pattern. If Bench Press appears as an LP movement again later in the program, that is the next Bench Press LP progression point.

Double Progression

Secondary higher-rep movements use Double Progression: progress your reps through the prescribed range first, then increase the weight after reaching the top of the range across your sets.

For example, with 2×6–8 you may progress from 6 reps toward 8 reps on both sets. Once you can complete the top of the range, increase the weight and begin building the reps again.

L³ LP does not predict future weights or reps for Double Progression. Instead, the next time that exercise appears specifically as a DP movement, the app carries forward the weight and reps you used in the previous DP session. This gives you a reference for what you need to beat while leaving the progression decision to you.

Enable “Reps & Weight Per Set” in Settings when using Double Progression. This allows each set's actual reps and weight to be recorded and carried forward.

Separate LP and DP Progression

The same exercise can appear as both a primary LP movement and a secondary DP movement. These are intentionally treated as separate progression pipelines.

For example, Bench Press may appear as 3×5 Linear Progression in one workout and 2×6–8 Double Progression in another. The weight and reps used for the 2×6–8 work do not change or interfere with the predicted weight of the 3×5 LP work, and the LP progression does not overwrite the DP history.

Deadlift AMRAP

Conventional Deadlift is limited to one exposure per week and uses 1×AMRAP with a target of 5–10 reps.

When Predicted Weight Progression is enabled, an AMRAP result of 5–10 reps gives the normal selected weight increase at the next Deadlift session. If you achieve 11 or more reps, the next predicted increase is double the selected weight jump. If you achieve 4 or fewer reps, the next predicted weight stays the same so you can repeat the weight or choose to deload.

For example, with a selected +5 progression: 5–10 reps means +5 next time, 11+ reps means +10 next time, and 4 or fewer means no automatic increase.

Why the Emphasis Changes

Training more days does not simply mean adding more and more work. L³ LP distributes primary and secondary roles differently depending on the split and frequency you choose.

Where appropriate, major movements alternate emphasis. Bench Press may be the primary LP press while OHP is secondary DP work, then OHP becomes the primary LP press while Bench Press becomes secondary DP work. This allows both movements to progress without treating every exposure the same.

Make It Yours

The Generator establishes the main progression framework. After generating the program, you can add accessories, isolation work, core training, cardio, or other work based on your goals and recovery.

L³ LP is not trying to create one universally optimal routine. It is designed to give you a straightforward progression system that can work with the training schedule you actually enjoy and can consistently follow.