Wave Periodization (Volume)

A four-day program with high training volume for muscle gain alongside continued strength gains. One of the four main lifts per training day with a three-week wave and an AMRAP set at the end, followed by 5×10 of the same lift at 50% of the Training Max as volume work. Three assistance exercises finish each session. The Training Max increases automatically at the end of each cycle. Plan on two cycles, then switch to Wave Periodization 4-Day (Realization) for the TM test — and then go back to a buildup cycle.

Who is this plan for?

• One to two years of regular barbell training, clean technique on all four main lifts.
• At least one completed wave periodization cycle (ideally the "Strength 3-Day" plan) — you must be familiar with the TM concept and the automatic increase.
• Training goal: muscle gain alongside continued strength gains, ready for higher training volume.
• Enough time and recovery for four training days per week with longer sessions.

How it works

• Percentage Wave: The main lift follows a three-week wave with 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.
• 5×10 Volume Work: After the main work, you perform five sets of ten on the same lift at 50% of your Training Max. The first two sets should feel manageable, sets three and four noticeably harder, and the final set at your limit. If all fifty reps go smoothly, the percentage is too low — if you cannot finish them, your Training Max is too high.
• TM Increase Per Cycle: At the end of each cycle, the Training Max goes up by a fixed amount per lift — small jumps that keep the high volume sustainable across multiple cycles.
• One Main Lift Per Day: The four-day structure separates Squat, Bench Press, Deadlift, and Overhead Press — lower frequency per lift, but much higher volume per session.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5