StrengthPeaking.com
Generate an 8 week strength wave for squat, bench press or deadlift from your target 1RM.
Target 1RM: 220.0kg · Lift: Deadlift
Base volume week
Small overload
Last hard volume week
Reduce fatigue slightly
Shift toward strength
Heavy triples
Strength peak prep
Confidence single
Opener-type single
Target attempt
If target moves well
| Week | Weight | Sets × Reps | Rest | Reps | Volume | Notes |
|---|---|---|---|---|---|---|
| 1 | 157.5kg | 5×5 | 3 min | 25 | 3937.5kg | Base volume week |
| 2 | 162.5kg | 5×5 | 3–4 min | 25 | 4062.5kg | Small overload |
| 3 | 167.5kg | 5×5 | 4 min | 25 | 4187.5kg | Last hard volume week |
| 4 | 172.5kg | 4×5 | 4–5 min | 20 | 3450.0kg | Reduce fatigue slightly |
| 5 | 177.5kg | 4×4 | 5 min | 16 | 2840.0kg | Shift toward strength |
| 6 | 182.5kg | 5×3 | 5–6 min | 15 | 2737.5kg | Heavy triples |
| 7 | 190.0kg | 3×3 | 6 min | 9 | 1710.0kg | Strength peak prep |
| 7 top single | 200.0kg | 1×1 | Full recovery | 1 | 200.0kg | Confidence single |
| 8 | 210.0kg | 1×1 | Full recovery | 1 | 210.0kg | Opener-type single |
| 8 | 220.0kg | 1×1 | Full recovery | 1 | 220.0kg | Target attempt |
| 8 optional | 227.5kg | 1×1 | Full recovery | 1 | 227.5kg | If target moves well |
Copy the setup link, save a polished PDF, or download both sessions as a spreadsheet-friendly CSV.
About This Wave Calculator
This wave loading calculator builds an 8 week strength progression from your target one-rep max.
It can be used as a squat wave calculator, bench press wave calculator or deadlift wave calculator.
Wave loading is commonly used in strength training and powerlifting to increase intensity over time while managing fatigue.
Use the optional Week 4 deload if you want a small fatigue reset before the heavier strength weeks.
Use the output as a guide and adjust loads based on technique, recovery and bar speed.
A wave loading calculator creates a structured strength progression using your target one-rep max. Instead of using the same weight every week, the program changes load, reps and volume across the training block to help build strength toward a planned peak.
Choose your lift, enter your target 1RM, select kg or lbs, choose whether to use the optional Week 4 deload and calculate your 8 week wave. The calculator will generate weekly weights, sets, reps, rest guidance, total reps, training volume and notes for each week.
This calculator can be used for squat, bench press and deadlift wave programming. It is designed for lifters who want a simple strength peaking structure based on progressive overload, planned intensity changes and optional fatigue management.
An 8 week strength wave is a training block that gradually builds toward heavier loads while managing fatigue. Early weeks often focus on volume and practice, while later weeks usually become heavier and more specific to peak strength.
The Week 4 deload option reduces load and volume in the fourth week before the heavier strength phase begins. This can be useful if you want a reset after three hard volume weeks.
Wave loading can be useful for powerlifters, strength athletes and gym lifters who want a structured plan for building toward a stronger squat, bench press or deadlift. It can also help avoid random training by giving each week a clear purpose.
Yes. Select bench press, enter your target 1RM and the calculator will generate an 8 week bench press wave.
Yes. You can use the same calculator for squat and deadlift wave programming.
Yes. You can enter your target 1RM in kilograms or pounds and the calculator will display the wave in your selected unit.
Yes. Turn on the Week 4 deload option to reduce fatigue before the heavier strength phase.
Yes. The calculator is suitable for powerlifting-style training because it uses your target 1RM to create a structured strength progression.
Use a realistic target 1RM. If the wave feels too heavy, reduce the target slightly and prioritise clean technique.