Strength Waves
An upper/lower wave with four weekly sessions. Main lifts change repetition targets each week; assistance work stays moderate so recovery can support the wave.
Overview
Requires consistent resistance-training experience, established technique and recovery capacity. This is not a first-time lifting plan or an injury-rehabilitation prescription.
Each week waves repetition targets on the main lifts (8, 6, 4, then 3) while accessories stay in a muscle-building range. After week 4 the wave repeats with a small load increase if the previous wave was completed cleanly.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 7–8 reps
- Barbell row · 4 sets · 7–8 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 7–8 reps
- Romanian deadlift · 3 sets · 7–8 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 7–8 reps
- Chest-supported row · 4 sets · 7–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 7–8 reps
- Barbell deadlift · 3 sets · 7–8 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 2 · Later weeks
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 5–6 reps
- Barbell row · 4 sets · 5–6 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 5–6 reps
- Romanian deadlift · 3 sets · 5–6 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 5–6 reps
- Chest-supported row · 4 sets · 5–6 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 5–6 reps
- Barbell deadlift · 3 sets · 5–6 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 3 · Later weeks
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 3–4 reps
- Barbell row · 4 sets · 3–4 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 3–4 reps
- Romanian deadlift · 3 sets · 3–4 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 3–4 reps
- Chest-supported row · 4 sets · 3–4 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 3–4 reps
- Barbell deadlift · 3 sets · 3–4 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 4 · Later weeks
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 3 reps
- Barbell row · 4 sets · 3 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 3 reps
- Romanian deadlift · 3 sets · 3 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 3 reps
- Chest-supported row · 4 sets · 3 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 3 reps
- Barbell deadlift · 3 sets · 3 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 5 · Later weeks
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 7–8 reps
- Barbell row · 4 sets · 7–8 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 7–8 reps
- Romanian deadlift · 3 sets · 7–8 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 7–8 reps
- Chest-supported row · 4 sets · 7–8 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 7–8 reps
- Barbell deadlift · 3 sets · 7–8 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 6 · Later weeks
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 5–6 reps
- Barbell row · 4 sets · 5–6 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 5–6 reps
- Romanian deadlift · 3 sets · 5–6 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 5–6 reps
- Chest-supported row · 4 sets · 5–6 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 5–6 reps
- Barbell deadlift · 3 sets · 5–6 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 7 · Later weeks
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 3–4 reps
- Barbell row · 4 sets · 3–4 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 3–4 reps
- Romanian deadlift · 3 sets · 3–4 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 3–4 reps
- Chest-supported row · 4 sets · 3–4 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 3–4 reps
- Barbell deadlift · 3 sets · 3–4 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Week 8 · Later weeks
Upper body A
5 exercises · 65 min
- Barbell bench press · 4 sets · 3 reps
- Barbell row · 4 sets · 3 reps
- Incline dumbbell press · 3 sets · 8–12 reps
- Lat pulldown · 3 sets · 8–12 reps
Lower body A
5 exercises · 65 min
- Barbell squat · 4 sets · 3 reps
- Romanian deadlift · 3 sets · 3 reps
- Leg press · 3 sets · 10–15 reps
- Lying leg curl · 3 sets · 10–15 reps
Upper body B
5 exercises · 60 min
- Barbell overhead press · 4 sets · 3 reps
- Chest-supported row · 4 sets · 3 reps
- Dumbbell bench press · 3 sets · 8–12 reps
- Face pull · 3 sets · 12–15 reps
Lower body B
5 exercises · 70 min
- Front squat · 4 sets · 3 reps
- Barbell deadlift · 3 sets · 3 reps
- Walking lunge · 3 sets · 8–12 reps
- Seated leg curl · 3 sets · 10–15 reps
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is an independently written app adaptation. The finite calendar is a tracking block, not a duration prescribed by the original author.