IntermediateFREE
Percentage Wave Progression
Percentage-based wave loading with high-volume back-off
Length
4 weeks
Frequency
4 days/wk
Level
Intermediate
Sessions
16
About this program
A four-day percentage-based program pairing main lifts with a high-volume back-off template. The main work follows a 3-week wave of decreasing reps with increasing intensity (65/75/85%, 70/80/90%, 75/85/95% of your training max), followed by a deload. Your training max is set to 90% of your 1RM at enrollment — every percentage is priced off it. After each main lift, you do 5 sets of 10 at 50% on the same lift. The cycle runs once through: to run it again, start the program over and confirm a higher 1RM, and the whole wave rescales from it.
What's inside
16 sessions, fully prescribed — sets, reps and the target load on every set
Auto-loaded into your block view — swipe to each session and log in one tap
e1RM tracking and RPE compliance across the whole block
Block structure
PhaseWeeksBlock
Accumulation1 – 44-Week Wave
Program schedule
D1Overhead PressStanding Overhead Press
Standing Overhead Press5s week. Final set is AMRAP — beat the minimum. Then the high-volume back-off — 5×10 at 50%, same lift, straight after the main work.1 × 5 · 1 × 5 · 1 × 5+ · 5 × 10@ 65% · 75% · 85% · 50% of TM
Pull Up3 sets to near failure. Add weight when you hit 15+ reps.3 × 10+1 rep/week
Dip3 × 15Bodyweight
Face Pull3 × 20RPE 6
D2DeadliftConventional Deadlift
Conventional Deadlift5s week. Final set is AMRAP — beat the minimum. Then the high-volume back-off — 5×10 at 50%, same lift, straight after the main work.1 × 5 · 1 × 5 · 1 × 5+ · 5 × 10@ 65% · 75% · 85% · 50% of TM
Romanian DeadliftLight and controlled — this is accessory work, not a second heavy DL.3 × 10RPE 6
Hamstring Curl3 × 12RPE 6
Hanging Leg Raise3 × 15Bodyweight
D3Bench PressTouch and Go Bench Press
Touch and Go Bench Press5s week. Final set is AMRAP — beat the minimum. Then the high-volume back-off — 5×10 at 50%, same lift, straight after the main work.1 × 5 · 1 × 5 · 1 × 5+ · 5 × 10@ 65% · 75% · 85% · 50% of TM
DB Row3 × 15RPE 7
DB Shoulder Press3 × 15RPE 6
Cable Triceps Pushdowns3 × 15
D4SquatHigh Bar Squat
High Bar Squat5s week. Final set is AMRAP — beat the minimum. Then the high-volume back-off — 5×10 at 50%, same lift, straight after the main work.1 × 5 · 1 × 5 · 1 × 5+ · 5 × 10@ 65% · 75% · 85% · 50% of TM
Leg Press3 × 12RPE 7
Romanian Deadlift3 × 10RPE 6
Ab Wheel3 × 12Bodyweight
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