Intermediate
The Ratchet
Ratcheting percentage waves with AMRAP-driven max recalibration
Length
16 weeks
Frequency
4 days/wk
Level
Intermediate
Sessions
64
About this program
A 16-week intermediate strength program run on four training days: bench, squat, overhead press and deadlift. Every session is a top set and two back-offs off your current max, finishing on an AMRAP — and every fourth week is an all-out retest that ratchets your max up for the next wave. Reps tighten from twelves to doubles across four waves, ending in a 1RM test on all four lifts.
What's inside
64 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 – 4Wave 1 — Twelves
Accumulation5 – 8Wave 2 — Tens
Intensification9 – 12Wave 3 — Eights
Peak13 – 16Wave 4 — Peak
Program schedule
Purchase this program to see the full schedule
Every week, session and exercise — with sets, reps and target loads — unlocks as soon as it's yours.
$20one-off · AUD
Buy once and run the full 16 weeks — logging included.
Get for $20Log inYours for the whole program
Web & mobile logging
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