Wave Periodization (Strength)

A three-day program for the transition out of linear progression. Each session covers two of the four main lifts, each on a three-week wave with ascending percentages. The final set each week is an AMRAP set — as many reps as possible. This is followed by 5×5 back-off sets at the opening weight and three assistance exercises. The Training Max increases automatically at the end of each cycle. Plan on two or three cycles, then switch to Wave Periodization 4-Day (Realization) for the TM test — or to Wave Periodization 4-Day (Volume) if muscle gain becomes the priority.

Who is this plan for?

• 4–6 months of barbell training experience, currently stalled on a linear program (Starting Strength, StrongLifts, or similar).
• You need approximate 1RM values for squat, bench press, deadlift, and overhead press — measured or estimated using a 1RM calculator.
• Training goal: continue building strength on a structured program instead of pure linear progression.
• Three-week cycles work for you — progress here shows up over weeks, not over individual sessions.

How it works

• Percentage Wave: Each three-week cycle runs through 5s, 3s, and heavy singles at ascending percentages of the Training Max. The final set each week is an AMRAP set — as many clean reps as possible, stopping short of muscular failure.
• Back-Off Volume: After the main work, you repeat the opening weight for 5×5. Light enough to keep your technique clean despite fatigue, heavy enough to add meaningful volume.
• TM Increase Per Cycle: At the end of each cycle, the Training Max goes up by a fixed amount per lift — small jumps that hold up over many cycles.
• Two Main Lifts Per Day: Each session combines one upper-body and one lower-body main lift. Squat and Bench Press are trained twice a week — useful for your technique, because you practice these two lifts more often than the others.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5