Upper / Lower Strength
Four days, wave periodization: build strength without burnout
Who it’s for
Linear progression has run its course and you need the next step.
How it works
Three-week waves: 75%, 82%, 89% of your 1RM, followed by a reset and a new wave with slightly higher baseline weights. You don't stay at high intensity forever, allowing strength to progress without accumulating joint fatigue.
Weekly layout
How load increases
Week 1: 4x6 at 75%. Week 2: 4x4 at 82%. Week 3: 3x3 at 89%. Week 4: deload. Calculate the next cycle by adding 2.5–5 kg to your working max.
Deload
Every fourth week: 2 sets of 5 at 60%, focusing on technique and bar speed.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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