Jim Wendler's strength template built on four-week waves of 5, 3 and 1 rep top sets, using percentages of a deliberately understated training max.
Each lift gets one main session in a four-week cycle: week 1 is 5 reps at 65, 75 and 85 percent; week 2 is 3 reps at 70, 80 and 90; week 3 is 5, 3 and 1 at 75, 85 and 95; week 4 deloads at 40, 50 and 60. The last set of the first three weeks is taken for as many reps as possible.
The percentages come off a training max set at 90 percent of the real 1RM, which is the design decision that makes the program work: the weights feel manageable, the AMRAP set provides the hard effort, and progress is slow enough to be sustainable. Add 2.5 kg to the upper-body training maxes and 5 kg to the lower-body ones after each cycle.
It suits intermediates who have stalled on linear progression and want something they can run for a year.