Four-day strength program built around wave loading — week 1: 5 reps, week 2: 3 reps, week 3: 1+ rep. Uses Training Max (90% of 1RM). Sustainable long-term progression.
Press / Deadlift / Bench / Squat · 4 days a week · about 75 minutes a session · intermediate · goal: Strength · by Jim Wendler
Weekly plan
Press Day (OHP Focus)
Barbell Overhead Press 3 x 5/3/1+ (wave)
Dumbbell Shoulder Press 5 x 10
Tricep Dip 5 x 10
Barbell Row 5 x 10
Dumbbell Lateral Raise 4 x 15
Deadlift Day
Conventional Deadlift 3 x 5/3/1+ (wave)
Romanian Deadlift 5 x 10
Pull-Up 5 x 10
Barbell Row 3 x 10
Hanging Leg Raise 4 x 15
Bench Day
Barbell Bench Press 3 x 5/3/1+ (wave)
Incline Dumbbell Press 5 x 10
Cable Chest Fly 4 x 12–15
Pull-Up 5 x 10
Cable Tricep Pushdown 4 x 12–15
Squat Day
Barbell Back Squat 3 x 5/3/1+ (wave)
Leg Press 5 x 10
Romanian Deadlift 4 x 10
Machine Leg Curl 4 x 10–12
Standing Calf Raise 4 x 10–12
Notes
Wave loading: Week 1 = 65%×5 / 75%×5 / 85%×5+. Week 2 = 70%×3 / 80%×3 / 90%×3+. Week 3 = 75%×5 / 85%×3 / 95%×1+. Week 4 = deload at 40/50/60%. All percentages based on Training Max (90% of true 1RM). Add 5 lbs to upper body TM and 10 lbs to lower body TM each 4-week cycle.
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