Workout program
Wave Percentage Program 4 Days
One main lift per day: overhead press, deadlift, bench, squat. The main lift follows a four-week wave of fives, threes, and a deload, computed from 90% of the true max. Slow, long-lasting progress.
- Goal
- Strength
- Level
- Intermediate
- Frequency
- 4 days a week
- Duration
- 12 weeks
Equipment needed
Day by day
Overhead Press Day
- 1Overhead PressShoulders3 × 5/3/1+180 s rest
- 2Incline Dumbbell PressChest3 × 8-1090 s rest
- 3Chin-upLats4 × 6-10120 s rest
- 4Face PullShoulders3 × 15-2060 s rest
Deadlift Day
- 1DeadliftLower back3 × 5/3/1+180 s rest
- 2Walking LungeQuadriceps3 × 10 / leg90 s rest
- 3Back ExtensionLower back3 × 12-1560 s rest
- 4Hanging Leg RaiseAbs3 × 10-1560 s rest
Bench Day
- 1Barbell Bench PressChest3 × 5/3/1+180 s rest
- 2One-arm Dumbbell RowLats4 × 10 / arm90 s rest
- 3Chest DipChest3 × 8-1290 s rest
- 4Triceps PushdownTriceps3 × 12-1560 s rest
Squat Day
- 1Barbell Back SquatQuadriceps3 × 5/3/1+180 s rest
- 2Romanian DeadliftHamstrings3 × 8120 s rest
- 3Lying Leg CurlHamstrings3 × 10-1260 s rest
- 4Ab Wheel RolloutAbs3 × 8-1260 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone who knows the basic lifts and has trained regularly for a few months. The goal is strength: heavy sets of few reps with long rests.
How many days a week, and for how long?
4 days a week for 12 weeks. The program has 4 different workout days.
What equipment do I need?
For the exercises in this program: Barbell, Dumbbell, Pull-up bar, Cable, Bench, Machine, Other.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.