Training Max Series
Training Max Series, built for the way you actually train.
Choose a three-day full-body beginner program or the classic four-day structure. AthleticPeak Pro calculates every working weight from a conservative Training Max, tracks your sessions and rep records, and carries your history into every cycle that follows.
A complete strength system, not a single peaking cycle.
The Training Max Series is a strength-programming system built around four main lifts — the squat, bench press, deadlift, and overhead press. Instead of calculating work directly from your full one-rep max, it uses a conservative Training Max and a repeating three-week progression that cycles again and again.
That conservative starting point is the point. Every working weight is a percentage of a Training Max you set deliberately below your true maximum, so the early weeks feel manageable and the later weeks arrive on schedule. Progress comes from repeating the cycle and nudging the Training Max up over time, not from grinding to failure every session.
The Training Max Series is a third-party strength-programming methodology. AthleticPeak Pro is an independent training app that implements Training Max Series templates and is not affiliated with or endorsed by the methodology's originator.
Two templates, one system.
AthleticPeak Pro ships with two Training Max Series templates. Choose the one that matches your schedule and experience.
| Feature | Training Max Foundation | Training Max Four-Day |
|---|---|---|
| Schedule | Three days per week | Four days per week |
| Main lifts per session | Two | One |
| Training style | Full body | Main-lift emphasis |
| Default Training Max | 85% of 1RM | 90% of 1RM |
| Supplemental work | First Set Last 5×5 | Optional First Set Last 5×5 |
| Assistance | Push, pull, single-leg/core | Configurable assistance |
| Deload | Optional recovery setup | Optional fourth-week deload |
| Best suited for | Newer lifters and three-day schedules | Lifters wanting the classic four-day structure |
The Foundation template also permits an 80% Training Max, while the Four-Day template permits 85% or 90%.
One three-week progression, shared by both templates.
Every cycle runs the same three-week main progression across each main lift. Percentages are based on your Training Max — not your full 1RM.
| Week | First set | Second set | Final set |
|---|---|---|---|
| 5s week | 65% × 5 | 75% × 5 | 85% × 5+ |
| 3s week | 70% × 3 | 80% × 3 | 90% × 3+ |
| 5/3/1 week | 75% × 5 | 85% × 3 | 95% × 1+ |
The + sets are controlled opportunities to set a repetition record with technically sound reps — not instructions to grind to absolute failure.
Three full-body days, two main lifts each.
| Day | Main lifts |
|---|---|
| Day 1 | Squat and bench press |
| Day 2 | Deadlift and overhead press |
| Day 3 | Bench press and squat |
Each session ends with First Set Last 5×5 — five sets of five at the weight you used for your first main set of the day.
A full-body assistance structure follows each session across three categories:
These assistance categories supplement the main work. This is not a push/pull/legs split — every training day is full body.
The classic four-day main-lift structure.
| Day | Main lift |
|---|---|
| Day 1 | Overhead press |
| Day 2 | Deadlift |
| Day 3 | Bench press |
| Day 4 | Squat |
First Set Last 5×5 supplemental work is optional on each main-lift day.
An optional fourth-week deload can be applied to lower the load every fourth week. Advanced Training Max Series variations are not part of this initial release and may be considered in the future.
From 1RM to tracked cycle, without the spreadsheet.
- 01Enter a one-rep max for each main lift.
- 02Choose the beginner or classic template.
- 03Select a conservative Training Max percentage.
- 04Review calculated Training Maxes before activation.
- 05Receive rounded prescriptions based on available equipment.
- 06Log every main, +, supplemental, and assistance set.
- 07Track repetition records.
- 08Review the cycle before changing Training Maxes.
- 09Accept, hold, lower, or customize each lift's next Training Max.
- 10Preserve historical prescriptions even as future Training Maxes change.
- 11Switch programs without losing completed training history.
AthleticPeak Pro began as a focused calculator for the Smolov cycles. Adding the Training Max Series is the next step in becoming a training platform that can support different programming systems without fragmenting the lifter's history — the same logging, tonnage, calendar, and cycle management work across every program you run.
Steady progression for lifters in it for the long run.
The Training Max Series may suit lifters who want steady long-term strength progression, conservative loading, repeatable cycles, and flexibility around assistance work. It is a strong fit when you value predictable progression over short, aggressive peaks.
It is not a quick fix. The early weeks are deliberately light, and the gains come from running cycle after cycle and raising the Training Max a little at a time.
If you are inexperienced, learn proper technique first and seek qualified coaching where appropriate. Nothing here is medical advice.
Quick answers before you start.
Choose a template and begin setup.
Enter your lifts, pick the beginner or classic template, and let AthleticPeak Pro calculate every working weight from a Training Max you control.
Explore the full lineup
Foundation 5×5
Ongoing · 3 days / week
Tiered Strength Progression
Ongoing cycles · 3–4 days / week
Training Max Foundation
Ongoing cycles · 3 days / week
Training Max Four-Day
Ongoing cycles · 4 days / week
Texas Method
Ongoing · 3 days / week
Training Max Volume
Ongoing · 5 days / week
Smolov Jr. Bodyweight
3–4 weeks · 3–4 days / week
Smolov Jr.
3–4 weeks · 4 days / week
Russian Squat Routine
6 weeks · 3 days / week
Smolov Peak Adaptation
13 weeks · 4 days / week
Classic Full Smolov
13 weeks · 4 days / week
Athletics: Prepare
8 weeks · 3 required + optional 4th
Athletics: Build
12 weeks · 3 required + optional 4th
Athletics: Sharpen
12 weeks · 3 required + optional 4th
Rep Builder 10
10 weeks · 2–6 days / week
SBD Foundation
4 weeks · 3 days / week
SBD Volume
4 weeks · 3 days / week
SBD Strength
4 weeks · 3 days / week
SBD Peak
4 weeks · Variable
Return to Training
3 weeks · 3–4 days / week
Pull-Up 50
40 weeks · 3–4 days / week
Strength Is Built,
Not Given
Consistency beats motivation. Run the cycle. Log every session. Let the numbers prove what you're capable of.
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