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Original starter · 4 weeks

4-Day Wave Strength

Push a rep-max set on one main lift each day and back it up with lighter volume.

Open editable programStart blank
4weeks
4days a week
16sessions
187working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 4.

MeasureWeek 1Week 4Change
Working sets4930−39%
Total reps314189−40%
Reps per set6.46.3−2%
Average RPE7.25.7−21%

Week 1

PRESS - MON

ExerciseSets × repsEffort / loadRest
Overhead Press3 × 5+78% 03:30
Overhead Press · back-off5 × 565% 02:30
Chin-Up3 × 8-10RPE 702:00
Dumbbell Lateral Raise2 × 10-15RPE 7.501:15

DEADLIFT - TUE

ExerciseSets × repsEffort / loadRest
Deadlift3 × 5+78% 03:30
Deadlift · back-off3 × 565% 03:00
Dumbbell Walking Lunge3 × 8-10RPE 702:00
Hanging Knee Raise2 × 8-12RPE 701:00

BENCH - THU

ExerciseSets × repsEffort / loadRest
Bench Press3 × 5+78% 03:30
Bench Press · back-off5 × 565% 02:30
One-Arm Dumbbell Row3 × 8-10RPE 702:00
Dumbbell Skull Crusher2 × 10-15RPE 7.501:15

SQUAT - FRI

ExerciseSets × repsEffort / loadRest
Back Squat3 × 5+78% 03:30
Back Squat · back-off5 × 565% 02:30
Lying Leg Curl2 × 10-15RPE 7.501:15
Ab Wheel Rollout2 × 8-12RPE 701:00

Week 2

PRESS - MON

ExerciseSets × repsEffort / loadRest
Overhead Press3 × 3+83% 03:30
Overhead Press · back-off5 × 568% 02:30
Chin-Up3 × 8-10RPE 802:00
Dumbbell Lateral Raise3 × 10-15RPE 8.501:15

DEADLIFT - TUE

ExerciseSets × repsEffort / loadRest
Deadlift3 × 3+83% 03:30
Deadlift · back-off3 × 568% 03:00
Dumbbell Walking Lunge3 × 8-10RPE 802:00
Hanging Knee Raise3 × 8-12RPE 7.501:00

BENCH - THU

ExerciseSets × repsEffort / loadRest
Bench Press3 × 3+83% 03:30
Bench Press · back-off5 × 568% 02:30
One-Arm Dumbbell Row3 × 8-10RPE 802:00
Dumbbell Skull Crusher3 × 10-15RPE 8.501:15

SQUAT - FRI

ExerciseSets × repsEffort / loadRest
Back Squat3 × 3+83% 03:30
Back Squat · back-off5 × 568% 02:30
Lying Leg Curl3 × 10-15RPE 8.501:15
Ab Wheel Rollout3 × 8-12RPE 7.501:00

Week 3

PRESS - MON

ExerciseSets × repsEffort / loadRest
Overhead Press3 × 1+88% 03:30
Overhead Press · back-off5 × 572% 02:30
Chin-Up3 × 8-10RPE 8.502:00
Dumbbell Lateral Raise3 × 10-15RPE 901:15

DEADLIFT - TUE

ExerciseSets × repsEffort / loadRest
Deadlift3 × 1+88% 03:30
Deadlift · back-off3 × 572% 03:00
Dumbbell Walking Lunge3 × 8-10RPE 8.502:00
Hanging Knee Raise3 × 8-12RPE 801:00

BENCH - THU

ExerciseSets × repsEffort / loadRest
Bench Press3 × 1+88% 03:30
Bench Press · back-off5 × 572% 02:30
One-Arm Dumbbell Row3 × 8-10RPE 8.502:00
Dumbbell Skull Crusher3 × 10-15RPE 901:15

SQUAT - FRI

ExerciseSets × repsEffort / loadRest
Back Squat3 × 1+88% 03:30
Back Squat · back-off5 × 572% 02:30
Lying Leg Curl3 × 10-15RPE 901:15
Ab Wheel Rollout3 × 8-12RPE 801:00

Week 4

PRESS - MON

ExerciseSets × repsEffort / loadRest
Overhead Press3 × 560% 03:30
Overhead Press · back-off2 × 555% 02:30
Chin-Up2 × 8-10RPE 5.502:00
Dumbbell Lateral Raise1 × 10-15RPE 601:15

DEADLIFT - TUE

ExerciseSets × repsEffort / loadRest
Deadlift3 × 560% 03:30
Deadlift · back-off1 × 555% 03:00
Dumbbell Walking Lunge2 × 8-10RPE 5.502:00
Hanging Knee Raise1 × 8-12RPE 5.501:00

BENCH - THU

ExerciseSets × repsEffort / loadRest
Bench Press3 × 560% 03:30
Bench Press · back-off2 × 555% 02:30
One-Arm Dumbbell Row2 × 8-10RPE 5.502:00
Dumbbell Skull Crusher1 × 10-15RPE 601:15

SQUAT - FRI

ExerciseSets × repsEffort / loadRest
Back Squat3 × 560% 03:30
Back Squat · back-off2 × 555% 02:30
Lying Leg Curl1 × 10-15RPE 601:15
Ab Wheel Rollout1 × 8-12RPE 5.501:00