What is a training max?

A number a bit under your real one-rep max, usually 90% of it, that all the week's percentages come from. Starting lighter than your best leaves room to progress for months.

How do the four weeks work?

Week 1 is three sets of five at 65, 75 and 85% of the training max. Week 2 is threes at 70, 80 and 90%. Week 3 is five, three and one at 75, 85 and 95%. The last set of each of those weeks is for as many clean reps as you can. Week 4 is light, at 40 to 60%.

When do I raise the training max?

After each four weeks: about 2.5 kg (5 lb) on the bench and press and 5 kg (10 lb) on the squat and deadlift. If you miss the reps on the last sets, drop it to 90% of where it was.

Where does this come from?

The waves follow a popular program by Jim Wendler; its name belongs to its owner. This calculator and our program are our own take on the idea.

Training max calculator

Your training max and every main set for four-week waves on the squat, bench press, deadlift and overhead press, rounded to plates you can load.

Start at 90%. If the last set of week 3 doesn't get its single with reps to spare, use 85%.

Squat max (kg)

Bench press max (kg)

Deadlift max (kg)

Overhead press max (kg)

Squat

Training max 125 kg

Squat: four weeks of main sets
Week 1: fives	82.5 kg × 5 (65%)95 kg × 5 (75%)107.5 kg × 5+ (85%)
Week 2: threes	87.5 kg × 3 (70%)100 kg × 3 (80%)112.5 kg × 3+ (90%)
Week 3: five, three, one	95 kg × 5 (75%)107.5 kg × 3 (85%)120 kg × 1+ (95%)
Week 4: light week	50 kg × 5 (40%)62.5 kg × 5 (50%)75 kg × 5 (60%)

Bench press

Training max 90 kg

Bench press: four weeks of main sets
Week 1: fives	57.5 kg × 5 (65%)67.5 kg × 5 (75%)77.5 kg × 5+ (85%)
Week 2: threes	62.5 kg × 3 (70%)72.5 kg × 3 (80%)80 kg × 3+ (90%)
Week 3: five, three, one	67.5 kg × 5 (75%)77.5 kg × 3 (85%)85 kg × 1+ (95%)
Week 4: light week	35 kg × 5 (40%)45 kg × 5 (50%)55 kg × 5 (60%)

Deadlift

Training max 162.5 kg

Deadlift: four weeks of main sets
Week 1: fives	105 kg × 5 (65%)122.5 kg × 5 (75%)137.5 kg × 5+ (85%)
Week 2: threes	112.5 kg × 3 (70%)130 kg × 3 (80%)145 kg × 3+ (90%)
Week 3: five, three, one	122.5 kg × 5 (75%)137.5 kg × 3 (85%)155 kg × 1+ (95%)
Week 4: light week	65 kg × 5 (40%)80 kg × 5 (50%)97.5 kg × 5 (60%)

Overhead press

Training max 55 kg

Overhead press: four weeks of main sets
Week 1: fives	35 kg × 5 (65%)40 kg × 5 (75%)45 kg × 5+ (85%)
Week 2: threes	37.5 kg × 3 (70%)42.5 kg × 3 (80%)47.5 kg × 3+ (90%)
Week 3: five, three, one	40 kg × 5 (75%)45 kg × 3 (85%)52.5 kg × 1+ (95%)
Week 4: light week	22.5 kg × 5 (40%)27.5 kg × 5 (50%)32.5 kg × 5 (60%)

"+" means as many clean reps as you can. Add 2.5 kg (5 lb) to the press and bench training maxes and 5 kg (10 lb) to the squat and deadlift after each four weeks.

Questions

What is a training max?: A number a bit under your real one-rep max, usually 90% of it, that all the week's percentages come from. Starting lighter than your best leaves room to progress for months.
How do the four weeks work?: Week 1 is three sets of five at 65, 75 and 85% of the training max. Week 2 is threes at 70, 80 and 90%. Week 3 is five, three and one at 75, 85 and 95%. The last set of each of those weeks is for as many clean reps as you can. Week 4 is light, at 40 to 60%.
When do I raise the training max?: After each four weeks: about 2.5 kg (5 lb) on the bench and press and 5 kg (10 lb) on the squat and deadlift. If you miss the reps on the last sets, drop it to 90% of where it was.
Where does this come from?: The waves follow a popular program by Jim Wendler; its name belongs to its owner. This calculator and our program are our own take on the idea.

More: the one-rep max calculator, the plate calculator and the warm-up calculator.

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