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 — preview
D1Bench PressTouch and Go Bench Press
Touch and Go Bench PressTop set, then two back-offs. The last back-off is AMRAP — take it to 1-2 reps from failure and log every rep.1 × 12 · 1 × 12 · 1 × 15+@ 62.5% · 57.5% · 52.5% of TM
DB Shoulder Press3 × 8RPE 7
Face Pull3 × 15RPE 7
D2SquatHigh Bar Squat
High Bar SquatTop set, then two back-offs. The last back-off is AMRAP — take it to 1-2 reps from failure and log every rep.1 × 12 · 1 × 12 · 1 × 15+@ 62.5% · 57.5% · 52.5% of TM
Romanian Deadlift3 × 8RPE 7
DB Rear Foot Elevated Split Squat3 × 8RPE 7
D3Overhead PressSeated Overhead Press
Seated Overhead PressTop set, then two back-offs. The last back-off is AMRAP — take it to 1-2 reps from failure and log every rep.1 × 12 · 1 × 12 · 1 × 15+@ 62.5% · 57.5% · 52.5% of TM
Incline Bench Press3 × 8RPE 7
Hamstring Curl3 × 8RPE 7
D4DeadliftConventional Deadlift
Conventional DeadliftTop set, then two back-offs. The last back-off is AMRAP — take it to 1-2 reps from failure and log every rep.1 × 12 · 1 × 12 · 1 × 15+@ 62.5% · 57.5% · 52.5% of TM
Back Extension3 × 8RPE 7
Leg Extension3 × 8RPE 7
Weeks 5–16 unlock when you buy this program
You're previewing the first block. The full schedule — every week, session and target load — is yours on purchase.
$20one-off · AUD
Buy once and run the full 16 weeks — logging included.
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