Wave 1 — Groove the Pattern
Learn the squat / bench / press / pull pattern and build the double-progression habit — hit the top of the rep range at the target RPE, then add a small amount of weight next session. Week 4 is a technique-check week, not a fatigue deload: one fewer working set on each main lift while a first-time lifter's connective tissue catches up to what the muscle can already do.