Comparison
Linear vs Undulating Progression
Add weight every session or wave reps and loads? Choose a progression model that matches your level.
Overview
Linear progression adds load frequently — perfect while newbie gains last. Daily or weekly undulation varies reps/loads to manage fatigue and keep practicing the lift.
**Linear:** Simple Fast feedback Best early on
**Undulating:** Manages fatigue Fits intermediates More planning
**Verdict:** Use linear while it works. Switch to undulating or double progression when you cannot add weight most weeks.
Weekly schedule
Linear— Same rep target, add load
- 3×5 style templates
Undulating— Heavy / light / medium days
- Vary reps across week
Set and rep guidance
Linear: fixed reps. Undulating: e.g. 5s, 8s, and 3s across the week on the same lift family.
Progression
When linear stalls twice, reset load 5–10% or move to double progression before overhauling the whole split.
Who it's for
Beginners finishing linear gains and intermediates programming their next block.
FAQ
- What is double progression?
- Add reps within a range, then add load and drop back to the low end.
- Is periodization only for elites?
- Simple weekly waves help intermediates long before elite status.
- Can I mix models?
- Yes — linear on accessories, undulating on main lifts is common.
Track whether loads are actually moving — OptaFit pairs training notes with meal logging.
OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.
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