Training Max Four-Day
Based on the Jim Wendler's 5/3/1 methodology
The classic four-day Training Max progression for long-term strength.
The traditional four-day Training Max Series structure uses one primary lift per session, cyclical Training Max progression, plus sets, optional First Set Last work, and an optional deload. It is built for intermediate or experienced lifters who want long-term, sustainable progression with one main lift emphasized each day.
Intermediate and experienced lifters in it for the long run.
Training Max Four-Day is designed for intermediate or experienced foundation lifters who want the traditional four-day, one-main-lift-per-session structure. It is a strong fit for long-term, sustainable strength progression with conservative loading and repeatable cycles.
If you can train four days a week and want each session centered on a single main lift, this is the recommended template. The optional FSL and deload give you control over volume and recovery.
Four days, one main lift per session.
Each training day is dedicated to one of the four main lifts, following the Training Max Series weekly rotation.
| Day | Main lift | Supplemental |
|---|---|---|
| Day 1 | Overhead Press | FSL 5×5 (optional) |
| Day 2 | Deadlift | FSL 5×5 (optional) |
| Day 3 | Bench Press | FSL 5×5 (optional) |
| Day 4 | Squat | FSL 5×5 (optional) |
The order of lifts follows the Training Max Series convention. You can customize training days in the app.
A conservative number that drives every working set.
Your Training Max is a deliberately lower percentage of your one-rep max — the app default for the Classic template is 90% of 1RM, with 85% also permitted. Every working weight is calculated from this number, not your full 1RM.
One repeating wave shared by both templates.
Every cycle runs the same three-week main progression. See the family page for the full percentage table and cycle-review flow.
Controlled rep-record opportunities.
The final set of each main lift is a plus set — as many reps as possible at the prescribed weight. These are controlled opportunities to set a repetition record with technically sound reps, not instructions to grind to failure.
Optional First Set Last 5×5.
First Set Last 5×5 is optional on each main-lift day. You can enable or disable it per lift during setup. FSL provides additional volume after the main work when enabled.
Configurable assistance.
Assistance work is fully configurable in the Classic template. You can choose exercises and categories that complement each main lift without changing the programmed main or supplemental work.
Optional fourth-week deload.
An optional fourth-week deload can be applied to lower the load every fourth week. The deload is not mandatory — you can run continuous three-week cycles if you prefer.
From 1RM to tracked cycle, without the spreadsheet.
- 01Enter a one-rep max for each main lift.
- 02Select the Classic template.
- 03Choose a Training Max percentage (90% default, 85% permitted).
- 04Review calculated Training Maxes before activation.
- 05Log every main, plus, optional FSL, and assistance set.
- 06Track repetition records across cycles.
- 07Accept, hold, lower, or customize each lift's next Training Max.
- 08Preserve historical prescriptions as Training Maxes change.
- 09Switch programs without losing completed training history.
Quick answers before you start.
Start Training Max Four-Day.
Enter your lifts, select the Classic template, and let AthleticPeak Pro calculate every working weight from a Training Max you control.
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Pull-Up 50
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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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