5/3/1 Percentage Waves

A four-week wave-loaded programme built around the four main barbell lifts: squat, bench press, deadlift, and overhead press. Each lift trains once per week, with percentages climbing for three weeks and then a lighter deload before the next cycle. Every top set on the first three weeks is an AMRAP (as many reps as possible), which is what drives the progression.

Intermediate lifters who have run through a novice linear progression and want a sustainable, long-term strength programme. Also suited to busy lifters — the main work on each day is short, and assistance is flexible.

All weights are percentages of a training max, which is 90% of your true 1RM. Week 1: 65/75/85% × 5/5/5+. Week 2: 70/80/90% × 3/3/3+. Week 3: 75/85/95% × 5/3/1+. Week 4: 40/50/60% × 5/5/5 deload. The last set of weeks 1–3 is an AMRAP — push for reps beyond the prescribed number.

Each four-week cycle, the training max bumps upward: typically +2.5 kg on upper-body lifts (bench, press) and +5 kg on lower-body lifts (squat, deadlift). Big AMRAP reps on the top set confirm the jump is earned. If a cycle feels hard or AMRAPs miss targets, hold the training max flat or reset to 85-90% of it before ramping again.

Jim Wendler first published 5/3/1 in the book *5/3/1: The Simplest and Most Effective Training System for Raw Strength* (2009), with substantial updates in *Beyond 5/3/1* and *5/3/1 Forever*. VALDA adapts the wave structure and AMRAP progression for use inside the app, but does not claim authorship of the method.