Wave-Loaded Strength: 4 Days
One main lift a day in waves: about RPE 7 the first week, 8 the second, 9 the third, then a lighter week. Run the wave three times.
See your setup in four steps
- Length
- 12 weeks
- Days a week
- 4
- Sessions
- 48
- Exercises
- 20
Equipment: Barbell, Bodyweight, Dumbbell, Machine and Cable
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1 repeats for all 12 weeks.
Week 1
4 sessions
Day 1Squat Day
5×3-5 @ RPE 8 · rest 3m
3×4-6 @ RPE 7 · rest 2m
3×8-10 @ RPE 7 · rest 1m30
3×10-12 @ RPE 7 · rest 1m30
3×40s @ BW · rest 1m
Day 2Bench Day
5×3-5 @ RPE 8 · rest 3m
3×5-8 @ RPE 7 · rest 2m
4×8-10 @ RPE 7 · rest 1m30
3×12-15 @ RPE 7 · rest 1m
3×10-12 @ RPE 7 · rest 1m30
Day 3Rest
Rest day
Day 4Deadlift Day
5×2-4 @ RPE 8 · rest 3m
3×6-8 @ RPE 7 · rest 2m
3×8-10 @ RPE 7 · rest 1m30
3×10-12 @ BW · rest 1m30
3×10-12 @ BW · rest 1m30
Day 5Press Day
5×3-5 @ RPE 8 · rest 3m
3×6-8 @ RPE 7 · rest 2m
4×5-8 @ BW · rest 2m
3×8-10 @ RPE 7 · rest 1m30
3×12-15 @ RPE 7 · rest 1m
Day 6Rest
Rest day
Day 7Rest
Rest day
Questions
- How many days a week is Wave-Loaded Strength: 4 Days?
- 4 sessions a week for 12 weeks, 48 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Wave-Loaded Strength: 4 Days need?
- It uses barbell, bodyweight, dumbbell, machine and cable.
- Is Wave-Loaded Strength: 4 Days free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Wave-Loaded Strength: 4 Days to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Wave-Loaded Strength: 4 Days free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.