Strength Training – Quarterly Rep Waves

About the plan

16-week strength training plan that runs the whole rep ladder in four four-week waves: the tens wave, the eights, the fives and the threes. Each wave has the same shape — one accumulation week with five sets, one intensification week with fewer reps and more load, one realization week with a single set to technical failure and one deload week. The realization set is the central mechanism of the plan: the number of reps you get on it is what recalculates your training max for the next wave. There is no guessed percentage and no fixed 2 kg weekly progression — your own performance adjusts the load every month. The four days are bench press on Monday, squat on Tuesday, overhead press on Thursday and deadlift on Friday. Since the load only gets close to the limit in the realization weeks, the plan accumulates a lot of volume with little wear and is the longest strength training plan in the catalog: you can run all 16 weeks and start over with new numbers.