Intermediate Strength Routine
Four days built around the squat, bench, deadlift and overhead press, with a four week wave progression for when linear gains have ended.
Last updated: 6 September 2026
Overview
Four days, built on the squat, bench press, deadlift and overhead press, progressing across four week waves rather than session to session.
This is the routine for when adding weight every session has stopped working but you still want strength to be the priority. Accessories exist here to support the main lifts, not to fill time.
Quick Answer
An intermediate strength routine trains the squat, bench press, deadlift and overhead press across four sessions per week, progressing in four week waves of rising intensity followed by a deload, rather than adding weight every session.
Key Points
- Four main lifts, one per session as the priority.
- Four week waves: build for three, deload on the fourth.
- Percentages are based on a training max, not a true max.
- Accessories fix specific sticking points.
- Estimated maxes replace frequent max testing.
Set your training max
Do not use your true one rep max. Use 90 percent of it, called a training max, so the percentages remain achievable on bad days.
If you do not know your max, estimate it from a recent set, then take 90 percent.
| Example | Value |
|---|---|
| Estimated squat 1RM | 140kg |
| Training max, 90 percent | 126kg |
| Round down to | 125kg |
The four week wave
| Week | Main lift sets | Intensity |
|---|---|---|
| 1 | 4 x 5 | 75 percent of training max |
| 2 | 4 x 4 | 80 percent |
| 3 | 5 x 3 | 85 percent |
| 4 | 3 x 5 | 60 percent, deload |
At the end of each wave, add 2.5kg to the upper body training maxes and 5kg to the lower body training maxes, then run it again.
The week
| Day | Main lift |
|---|---|
| Monday | Squat |
| Tuesday | Bench press |
| Thursday | Deadlift |
| Friday | Overhead press |
Day 1: Squat
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | Per wave | Per wave |
| Romanian deadlift | 3 | 8 |
| Leg press | 3 | 12 |
| Pallof press | 3 | 10 each |
| Calf raise | 3 | 12 |
Day 2: Bench press
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | Per wave | Per wave |
| Barbell row | 4 | 8 |
| Incline dumbbell press | 3 | 10 |
| Triceps pushdown | 3 | 12 |
| Face pull | 3 | 15 |
Day 3: Deadlift
| Exercise | Sets | Reps |
|---|---|---|
| Conventional deadlift | Per wave | Per wave |
| Front squat | 3 | 6 |
| Seated cable row | 4 | 10 |
| Seated leg curl | 3 | 12 |
| Hanging leg raise | 3 | 12 |
Day 4: Overhead press
| Exercise | Sets | Reps |
|---|---|---|
| Overhead press | Per wave | Per wave |
| Pull up | 4 | 6 to 8 |
| Dip | 3 | 10 |
| Lateral raise | 3 | 15 |
| Barbell curl | 3 | 10 |
Worked example
Squat training max of 125kg.
| Week | Prescription | Weight |
|---|---|---|
| 1 | 4 x 5 at 75 percent | 95kg |
| 2 | 4 x 4 at 80 percent | 100kg |
| 3 | 5 x 3 at 85 percent | 105kg |
| 4 | 3 x 5 at 60 percent | 75kg |
Next wave, training max becomes 130kg and the whole table shifts up.
Accessories that fix sticking points
| Problem | Accessory to prioritise |
|---|---|
| Bench stalls at lockout | Close grip bench, triceps pushdown |
| Bench stalls off the chest | Paused bench, incline dumbbell press |
| Squat depth collapses | Front squat, core work |
| Deadlift slow off the floor | Deficit pulls, leg press |
| Deadlift stalls at lockout | Hip thrust, heavy rows |
| Press stalls at the sticking point | Pin press, lateral raise |
When to reset
If you miss the prescribed reps on week 2 or 3 of a wave twice in a row, your training max is too high. Reduce it by 10 percent and rebuild. This is normal and happens to everyone roughly two or three times a year.
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Using a true max for percentages | Week 3 becomes impossible | Use 90 percent as the training max |
| Skipping the deload week | Fatigue accumulates across waves | Week 4 is part of the programme |
| Doing accessories before main lifts | The priority gets the leftovers | Main lift first, always |
| Testing a max every month | Costs recovery, tells you little | Estimate from working sets |
| Adding weight faster than the wave | Defeats the structure | Trust the progression |
Frequently Asked Questions
Do I need to test my max to start?
No. Estimate it from a recent hard set of five, then take 90 percent as your training max.
Can I add hypertrophy work?
The accessories already provide some. If you want more, add two isolation exercises per session, but not at the cost of the main lift quality.
How long can I run this?
Three or four waves, so twelve to sixteen weeks, then reassess with a heavy single or a new estimate.
Should I squat and deadlift on consecutive days?
No. Keep at least one day between them, which is why the layout puts squats on Monday and deadlifts on Thursday.
Sources
National Strength and Conditioning Association - https://www.nsca.com/
American College of Sports Medicine - https://acsm.org/