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Strength · Intermediate · 4 days/week · 3-week waves, repeating

3-Week Strength Wave (5/3/1-Style)

One main lift per day, three-week percentage waves (5s, 3s, 5/3/1), each capped with an AMRAP top set and 5×10 back-off volume. Slower than linear programs — and much harder to stall on.

Classic 5/3/1-style percentage wave with back-off volume · original program & spreadsheets

Your Training Maxes

TM = 90% of your best 1RM — estimated from logged sets (Epley) or entered directly below. All percentages below use these numbers.

Log in to enter your maxes and get personalized weights.

How to Progress

  • After each 3-week wave: add 5 lb to press/bench TMs and 10 lb to squat/deadlift TMs, then start the next wave.
  • AMRAP top sets are your report card — grinding singles on week 3 means the TM is getting too heavy.
  • Optionally deload on a 4th week (3×5 @ 40/50/60%) before the next wave.

The Program

Week 1 · Overhead Press

Start This Day
Overhead Press5/5/5+ @ 65/75/85% TMLast set is an AMRAP — as many quality reps as you can.
Overhead Press5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 1 · Deadlift

Start This Day
Deadlift5/5/5+ @ 65/75/85% TMLast set is an AMRAP — as many quality reps as you can.
Deadlift5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 1 · Barbell Bench Press

Start This Day
Barbell Bench Press5/5/5+ @ 65/75/85% TMLast set is an AMRAP — as many quality reps as you can.
Barbell Bench Press5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 1 · Back Squat

Start This Day
Back Squat5/5/5+ @ 65/75/85% TMLast set is an AMRAP — as many quality reps as you can.
Back Squat5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 2 · Overhead Press

Start This Day
Overhead Press3/3/3+ @ 70/80/90% TMLast set is an AMRAP — as many quality reps as you can.
Overhead Press5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 2 · Deadlift

Start This Day
Deadlift3/3/3+ @ 70/80/90% TMLast set is an AMRAP — as many quality reps as you can.
Deadlift5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 2 · Barbell Bench Press

Start This Day
Barbell Bench Press3/3/3+ @ 70/80/90% TMLast set is an AMRAP — as many quality reps as you can.
Barbell Bench Press5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 2 · Back Squat

Start This Day
Back Squat3/3/3+ @ 70/80/90% TMLast set is an AMRAP — as many quality reps as you can.
Back Squat5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 3 · Overhead Press

Start This Day
Overhead Press5/3/1+ @ 75/85/95% TMLast set is an AMRAP — as many quality reps as you can.
Overhead Press5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 3 · Deadlift

Start This Day
Deadlift5/3/1+ @ 75/85/95% TMLast set is an AMRAP — as many quality reps as you can.
Deadlift5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 3 · Barbell Bench Press

Start This Day
Barbell Bench Press5/3/1+ @ 75/85/95% TMLast set is an AMRAP — as many quality reps as you can.
Barbell Bench Press5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.

Week 3 · Back Squat

Start This Day
Back Squat5/3/1+ @ 75/85/95% TMLast set is an AMRAP — as many quality reps as you can.
Back Squat5×10 @ 50% TM (volume work)Boring-But-Big style back-off volume.