IntermediateFREE
Wave Loading Method
Four-wave accumulation-to-peak progression
Length
16 weeks
Frequency
4 days/wk
Level
Intermediate
Sessions
64
About this program
A 16-week program organised into 4 waves (10s, 8s, 5s, 3s). Each wave cycles through accumulation, intensification, realization (AMRAP PR), and deload. Percentages are of the max you enter at enrollment — no discount is applied to it. The realization AMRAP auto-regulates the program: beat the wave's rep target and your max climbs before the next wave, and the further past it you get, the bigger the jump.
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 — Tens
Intensification5 – 8Wave 2 — Eights
Intensification9 – 12Wave 3 — Fives
Peak13 – 16Wave 4 — Threes
Program schedule
D1SquatHigh Bar Squat
High Bar SquatAccumulation — 5×10 @ 60%. Build the base.5 × 10@ 60% of TM
Leg Press3 × 10RPE 7
Romanian Deadlift3 × 10RPE 6
Plank3×45s3 × 1
D2Bench PressTouch and Go Bench Press
Touch and Go Bench PressAccumulation — 5×10 @ 60%. Build the base.5 × 10@ 60% of TM
Close Grip Bench Press3 × 8RPE 7
DB Row3 × 12RPE 7
BB Curl2 × 12RPE 6
D3Overhead PressStanding Overhead Press
Standing Overhead PressAccumulation — 5×10 @ 60%. Build the base.5 × 10@ 60% of TM
Pull Up3 × 8Bodyweight
Face Pull3 × 20RPE 6
DB Lateral Raise3 × 15RPE 6
D4DeadliftConventional Deadlift
Conventional DeadliftAccumulation — 5×10 @ 60%. Build the base.5 × 10@ 60% of TM
Good Morning3 × 10RPE 6
Lat Pulldown3 × 12RPE 7
Hanging Leg Raise3 × 15Bodyweight
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