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
- 3 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
- 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
What it trains
Abdominals · Chest · Quadriceps · Lats · Triceps · Hamstrings · Lower back · Middle back · Shoulders
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
A barbell, a rack, a bench, plates, somewhere to hang from. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Wave Strength” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.