Original starter · 12 weeks

Five-Day Percentage Waves

Twelve weeks of heavy and light days in three four-week waves, each wave starting heavier than the last.

12weeks

5days a week

60sessions

798working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 12.

Measure	Week 1	Week 12	Change
Working sets	77	39	−49%
Total reps	644	295	−54%
Reps per set	8.4	7.6	−10%
Average RPE	7.0	6.2	−12%

Week 1

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	72.5%	3:30
Box Squat	3 × 5	RPE 7	2:30
Lying Leg Curl	3 × 12	RPE 7	1:15
Ab Wheel Rollout	3 × 8	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	72.5%	3:00
Spoto Press	3 × 6	RPE 7	2:30
Pendlay Row	4 × 8	RPE 7	2:00
Cable Triceps Pushdown	3 × 15	RPE 7	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	72.5%	4:00
Deficit Deadlift	3 × 5	RPE 7	3:00
Weighted Pull-Up	4 × 8	RPE 7	2:00
Hanging Leg Raise	3 × 10	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	4 × 8	62.5%	2:30
Bench Press · Volume	4 × 8	62.5%	2:30
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7	1:30
Seated Cable Row	4 × 12	RPE 7	1:30
Dumbbell Lateral Raise	3 × 15	RPE 7	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 5	RPE 7	2:30
Paused Deadlift	3 × 5	RPE 7	3:00
Overhead Press	3 × 8	RPE 7	2:00
Lat Pulldown	3 × 12	RPE 7	1:30
Face Pull	3 × 15	RPE 7	1:00

Week 2

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	75%	3:30
Box Squat	3 × 5	RPE 7.5	2:30
Lying Leg Curl	3 × 12	RPE 7.5	1:15
Ab Wheel Rollout	3 × 10	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	75%	3:00
Spoto Press	3 × 6	RPE 7.5	2:30
Pendlay Row	4 × 8	RPE 7.5	2:00
Cable Triceps Pushdown	3 × 12	RPE 7.5	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	75%	4:00
Deficit Deadlift	3 × 5	RPE 7.5	3:00
Weighted Pull-Up	4 × 6	RPE 7.5	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	4 × 7	65%	2:30
Bench Press · Volume	4 × 7	65%	2:30
Bulgarian Split Squat · Repetitions per side	3 × 10	RPE 7.5	1:30
Seated Cable Row	4 × 10	RPE 7.5	1:30
Dumbbell Lateral Raise	3 × 15	RPE 7.5	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 5	RPE 7.5	2:30
Paused Deadlift	3 × 4	RPE 7.5	3:00
Overhead Press	3 × 8	RPE 7.5	2:00
Lat Pulldown	3 × 10	RPE 7.5	1:30
Face Pull	3 × 15	RPE 7.5	1:00

Week 3

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 5	77.5%	3:30
Box Squat	3 × 4	RPE 8	2:30
Lying Leg Curl	4 × 10	RPE 8	1:15
Ab Wheel Rollout	3 × 12	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	77.5%	3:00
Spoto Press	4 × 5	RPE 8	2:30
Pendlay Row	4 × 6	RPE 8	2:00
Cable Triceps Pushdown	4 × 12	RPE 8	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 5	77.5%	4:00
Deficit Deadlift	3 × 4	RPE 8	3:00
Weighted Pull-Up	4 × 6	RPE 8	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	5 × 6	67.5%	2:30
Bench Press · Volume	5 × 6	67.5%	2:30
Bulgarian Split Squat · Repetitions per side	3 × 8	RPE 8	1:30
Seated Cable Row	4 × 10	RPE 8	1:30
Dumbbell Lateral Raise	4 × 12	RPE 8	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 4	RPE 8	2:30
Paused Deadlift	3 × 4	RPE 8	3:00
Overhead Press	4 × 6	RPE 8	2:00
Lat Pulldown	4 × 10	RPE 8	1:30
Face Pull	3 × 15	RPE 8	1:00

Week 4

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 5	65%	3:30
Box Squat	2 × 4	RPE 6	2:30
Lying Leg Curl	2 × 10	RPE 6	1:15
Ab Wheel Rollout	3 × 8	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 5	65%	3:00
Spoto Press	2 × 5	RPE 6	2:30
Pendlay Row	2 × 6	RPE 6	2:00
Cable Triceps Pushdown	2 × 12	RPE 6	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 5	65%	4:00
Deficit Deadlift	2 × 4	RPE 6	3:00
Weighted Pull-Up	2 × 6	RPE 6	2:00
Hanging Leg Raise	3 × 10	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	2 × 6	55%	2:30
Bench Press · Volume	2 × 6	55%	2:30
Bulgarian Split Squat · Repetitions per side	2 × 8	RPE 6	1:30
Seated Cable Row	2 × 12	RPE 6	1:30
Dumbbell Lateral Raise	2 × 15	RPE 6	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	2 × 4	RPE 6	2:30
Paused Deadlift	2 × 4	RPE 6	3:00
Overhead Press	2 × 6	RPE 6	2:00
Lat Pulldown	2 × 12	RPE 6	1:30
Face Pull	3 × 12	RPE 6	1:00

Week 5

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 3	80%	3:30
Box Squat	3 × 4	RPE 7.5	2:30
Lying Leg Curl	3 × 12	RPE 7.5	1:15
Ab Wheel Rollout	3 × 10	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	80%	3:00
Spoto Press	3 × 5	RPE 7.5	2:30
Pendlay Row	4 × 6	RPE 7.5	2:00
Cable Triceps Pushdown	3 × 12	RPE 7.5	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	80%	4:00
Deficit Deadlift	3 × 4	RPE 7.5	3:00
Weighted Pull-Up	4 × 6	RPE 7.5	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	4 × 6	67.5%	2:30
Bench Press · Volume	4 × 6	67.5%	2:30
Bulgarian Split Squat · Repetitions per side	3 × 8	RPE 7.5	1:30
Seated Cable Row	4 × 10	RPE 7.5	1:30
Dumbbell Lateral Raise	3 × 15	RPE 7.5	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 4	RPE 7.5	2:30
Paused Deadlift	3 × 4	RPE 7.5	3:00
Overhead Press	3 × 6	RPE 7.5	2:00
Lat Pulldown	3 × 10	RPE 7.5	1:30
Face Pull	3 × 15	RPE 7.5	1:00

Week 6

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 3	82.5%	3:30
Box Squat	3 × 3	RPE 8	2:30
Lying Leg Curl	3 × 10	RPE 8	1:15
Ab Wheel Rollout	3 × 12	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	82.5%	3:00
Spoto Press	3 × 5	RPE 8	2:30
Pendlay Row	4 × 6	RPE 8	2:00
Cable Triceps Pushdown	3 × 12	RPE 8	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	4 × 3	82.5%	4:00
Deficit Deadlift	3 × 3	RPE 8	3:00
Weighted Pull-Up	4 × 5	RPE 8	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	5 × 5	70%	2:30
Bench Press · Volume	5 × 5	70%	2:30
Bulgarian Split Squat · Repetitions per side	3 × 8	RPE 8	1:30
Seated Cable Row	4 × 10	RPE 8	1:30
Dumbbell Lateral Raise	3 × 12	RPE 8	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 3	RPE 8	2:30
Paused Deadlift	3 × 3	RPE 8	3:00
Overhead Press	3 × 6	RPE 8	2:00
Lat Pulldown	3 × 10	RPE 8	1:30
Face Pull	3 × 15	RPE 8	1:00

Week 7

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 3	85%	3:30
Box Squat	3 × 3	RPE 8.5	2:30
Lying Leg Curl	4 × 10	RPE 8.5	1:15
Ab Wheel Rollout	3 × 12	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 3	85%	3:00
Spoto Press	4 × 4	RPE 8.5	2:30
Pendlay Row	4 × 5	RPE 8.5	2:00
Cable Triceps Pushdown	4 × 10	RPE 8.5	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 3	85%	4:00
Deficit Deadlift	2 × 3	RPE 8.5	3:00
Weighted Pull-Up	4 × 5	RPE 8.5	2:00
Hanging Leg Raise	3 × 15	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	5 × 5	72.5%	2:30
Bench Press · Volume	5 × 5	72.5%	2:30
Bulgarian Split Squat · Repetitions per side	3 × 8	RPE 8.5	1:30
Seated Cable Row	4 × 8	RPE 8.5	1:30
Dumbbell Lateral Raise	4 × 12	RPE 8.5	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	4 × 3	RPE 8.5	2:30
Paused Deadlift	3 × 3	RPE 8.5	3:00
Overhead Press	4 × 5	RPE 8.5	2:00
Lat Pulldown	4 × 8	RPE 8.5	1:30
Face Pull	3 × 12	RPE 8.5	1:00

Week 8

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 3	67.5%	3:30
Box Squat	2 × 3	RPE 6	2:30
Lying Leg Curl	2 × 10	RPE 6	1:15
Ab Wheel Rollout	3 × 8	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 3	67.5%	3:00
Spoto Press	2 × 4	RPE 6	2:30
Pendlay Row	2 × 6	RPE 6	2:00
Cable Triceps Pushdown	2 × 12	RPE 6	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 3	67.5%	4:00
Weighted Pull-Up	2 × 5	RPE 6	2:00
Hanging Leg Raise	3 × 10	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	2 × 5	57.5%	2:30
Bench Press · Volume	2 × 5	57.5%	2:30
Bulgarian Split Squat · Repetitions per side	2 × 8	RPE 6	1:30
Seated Cable Row	2 × 10	RPE 6	1:30
Dumbbell Lateral Raise	2 × 15	RPE 6	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	2 × 3	RPE 6	2:30
Paused Deadlift	2 × 3	RPE 6	3:00
Overhead Press	2 × 6	RPE 6	2:00
Lat Pulldown	2 × 10	RPE 6	1:30
Face Pull	3 × 12	RPE 6	1:00

Week 9

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 2	87.5%	3:30
Box Squat	3 × 3	RPE 7.5	2:30
Lying Leg Curl	3 × 10	RPE 7.5	1:15
Ab Wheel Rollout	3 × 10	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 2	87.5%	3:00
Spoto Press	3 × 4	RPE 7.5	2:30
Pendlay Row	4 × 5	RPE 7.5	2:00
Cable Triceps Pushdown	3 × 10	RPE 7.5	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 2	87.5%	4:00
Deficit Deadlift	2 × 3	RPE 7.5	3:00
Weighted Pull-Up	4 × 5	RPE 7.5	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	4 × 4	72.5%	2:30
Bench Press · Volume	4 × 4	72.5%	2:30
Bulgarian Split Squat · Repetitions per side	2 × 6	RPE 7.5	1:30
Seated Cable Row	3 × 8	RPE 7.5	1:30
Dumbbell Lateral Raise	3 × 12	RPE 7.5	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 3	RPE 7.5	2:30
Paused Deadlift	3 × 3	RPE 7.5	3:00
Overhead Press	3 × 5	RPE 7.5	2:00
Lat Pulldown	3 × 8	RPE 7.5	1:30
Face Pull	3 × 12	RPE 7.5	1:00

Week 10

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 2	90%	3:30
Box Squat	2 × 3	RPE 8	2:30
Lying Leg Curl	3 × 10	RPE 8	1:15
Ab Wheel Rollout	3 × 12	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 2	90%	3:00
Spoto Press	3 × 3	RPE 8	2:30
Pendlay Row	3 × 5	RPE 8	2:00
Cable Triceps Pushdown	3 × 10	RPE 8	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	3 × 2	90%	4:00
Deficit Deadlift	2 × 2	RPE 8	3:00
Weighted Pull-Up	3 × 4	RPE 8	2:00
Hanging Leg Raise	3 × 12	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	4 × 4	75%	2:30
Bench Press · Volume	4 × 4	75%	2:30
Bulgarian Split Squat · Repetitions per side	2 × 6	RPE 8	1:30
Seated Cable Row	3 × 8	RPE 8	1:30
Dumbbell Lateral Raise	3 × 12	RPE 8	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 2	RPE 8	2:30
Paused Deadlift	2 × 3	RPE 8	3:00
Overhead Press	3 × 5	RPE 8	2:00
Lat Pulldown	3 × 8	RPE 8	1:30
Face Pull	3 × 12	RPE 8	1:00

Week 11

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	2 × 1	95%	3:30
Box Squat	2 × 2	RPE 7.5	2:30
Lying Leg Curl	2 × 8	RPE 7.5	1:15
Ab Wheel Rollout	3 × 10	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	2 × 1	95%	3:00
Spoto Press	2 × 3	RPE 7.5	2:30
Pendlay Row	3 × 5	RPE 7.5	2:00
Cable Triceps Pushdown	2 × 10	RPE 7.5	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 1	95%	4:00
Weighted Pull-Up	3 × 4	RPE 7.5	2:00
Hanging Leg Raise	3 × 10	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	3 × 3	75%	2:30
Bench Press · Volume	3 × 3	75%	2:30
Bulgarian Split Squat · Repetitions per side	2 × 6	RPE 7.5	1:30
Seated Cable Row	3 × 8	RPE 7.5	1:30
Dumbbell Lateral Raise	2 × 12	RPE 7.5	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	3 × 2	RPE 7.5	2:30
Paused Deadlift	2 × 2	RPE 7.5	3:00
Overhead Press	3 × 4	RPE 7.5	2:00
Lat Pulldown	3 × 8	RPE 7.5	1:30
Face Pull	3 × 12	RPE 7.5	1:00

Week 12

DAY 1 - MON - Heavy Squat

Exercise	Sets × reps	Effort / load	Rest
Back Squat	2 × 3	70%	3:30
Lying Leg Curl	2 × 10	RPE 6	1:15
Ab Wheel Rollout	3 × 8	RPE 7	1:00

DAY 2 - TUE - Heavy Bench

Exercise	Sets × reps	Effort / load	Rest
Bench Press	2 × 3	70%	3:00
Pendlay Row	2 × 6	RPE 6	2:00
Cable Triceps Pushdown	2 × 12	RPE 6	1:00

DAY 3 - WED - Heavy Deadlift

Exercise	Sets × reps	Effort / load	Rest
Deadlift	2 × 3	70%	4:00
Weighted Pull-Up	2 × 5	RPE 6	2:00
Hanging Leg Raise	3 × 10	RPE 7	1:00

DAY 5 - FRI - Light Squat and Volume Bench

Exercise	Sets × reps	Effort / load	Rest
Back Squat · Speed focus	2 × 5	60%	2:30
Bench Press · Volume	2 × 5	60%	2:30
Seated Cable Row	2 × 10	RPE 6	1:30
Dumbbell Lateral Raise	2 × 15	RPE 6	1:00

DAY 6 - SAT - Secondary Lifts

Exercise	Sets × reps	Effort / load	Rest
Paused Bench Press	2 × 3	RPE 6	2:30
Paused Deadlift	2 × 2	RPE 6	3:00
Overhead Press	2 × 6	RPE 6	2:00
Lat Pulldown	2 × 10	RPE 6	1:30
Face Pull	3 × 15	RPE 6	1:00

What the research says

"Thus, from a practical standpoint, greater training frequencies can be used for additional RT volume, which is then likely to result in greater muscular strength gains."

Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effect of Resistance Training Frequency on Gains in Muscular Strength. Sports Med, 2018. PubMed

From the guide How Often to Squat, Bench and Deadlift Each Week