Four-Week Wave
Percentages of training max and an AMRAP final set
Who it’s for
Linear progression has run its course; you need predictable growth without daily grinding.
How it works
Calculate loads from a training max (85–90% of your true 1RM) rather than a true max. Load ramps up over three weeks, followed by a deload in week four. The final set of each main lift is AMRAP (as many reps as possible) with clean form, stopping when bar speed noticeably slows down. This set dictates whether it's time to bump up your training max.
Weekly layout
How load increases
Week 1: 65/75/85% for 5 reps. Week 2: 70/80/90% for 3 reps. Week 3: 75/85/95%—5, 3, and AMRAP. Week 4: 40/50/60% for 5, no max reps. Each cycle, add 2.5 kg to your training max for presses and 5 kg for squat and deadlift—regardless of total reps achieved.
Deload
Every fourth week. If your rep count drops for three consecutive cycles, your training max is set too high; reset it by 10%.
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.
© 2026 ИП Круглов · БИН 920203350537