Wave Strength
Four lifts, four days, in four-week waves: fives, threes, a five-three-one week, a deload. Two waves, eight weeks, every week’s percentages on the event.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- A barbell, a rack, a bench, plates, somewhere to hang from.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Squat
- Back Squat 3 × 5, 3 or 1 — this week’s line
- Romanian Deadlift 5 × 10
- Barbell Lunge 3 × 10 each side
- Hanging Leg Raise 5 × 10
Warm up to the first working set with the bar, then 40% and 50%. Percentages are of your training max, not your best lift.
Day 2 Bench
- Bench Press 3 × 5, 3 or 1 — this week’s line
- Barbell Row 5 × 10
- Dip or Push-up 5 × 10
- Plank 3 × 45 sec
The last set of the bench is the one that counts — as many good reps as are there, and log the number.
Day 3 Deadlift
- Deadlift 3 × 5, 3 or 1 — this week’s line
- Back Squat 5 × 10
- Chin-up 5 × 5
- Hanging Leg Raise 5 × 10
Reset every rep on the floor. The squat here is light assistance — about half your squat day’s top set.
Day 4 Press
- Overhead Press 3 × 5, 3 or 1 — this week’s line
- Chin-up 5 × 5
- Dip or Push-up 5 × 10
- Plank 3 × 45 sec
The press moves in the smallest jumps. Chin-ups between press sets if you like — they do not compete.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.