4-Week Wave (Intermediate 3-4 Day)
W1 5x5@70, W2 5x4@75, W3 5x3@80, W4 deload 3x5@60. Classic periodization.
Program Overview
Duration4 Weeks
Days/Week3-4
Sets x Reps5x5 → 5x3
Intensity70-80% TM
Weekly Scheme
| Week | Sets x Reps | % TM |
|---|---|---|
| Week 1 | 5x5 | 70% |
| Week 2 | 5x4 | 75% |
| Week 3 | 5x3 | 80% |
| Week 4 (Deload) | 3x5 | 60% |