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Strength Power Hypertrophy 3 week wave

by Victor Temnograd

Program Description

Unleash your potential with the "Strength Power Hypertrophy 3 Week Wave" program! Over the course of 3 weeks, you'll engage in 12 dynamic training sessions designed to enhance strength, power, and muscle growth. Each week features a balanced mix of compound and isolation exercises, including classic lifts like the Bench Press and Squat, alongside explosive movements such as Power Cleans and Box Jumps. This program is structured to progressively challenge your muscles, ensuring consistent gains in size and strength. Get ready to push your limits and transform your physique! Add 5-10 pounds to your max when repeating waves.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 04, 2025 05:59
  • Last Edited
    Nov 04, 2025 11:12
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Chest
13%
Glutes
12.6%
Triceps
12.4%
Hamstrings
10%
Front Delts
8%
Lower Back
5.3%
Upper Back
4.7%
Biceps
4%
Lats
3.6%
Olympic
2.8%
Rear Delts
2.2%
Middle Delts
2.1%
Abs
1.7%
Adductors
0.7%
Other
0.6%
Forearms
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Behind-the-Neck Press (Barbell)
2
13-15 reps
RPE 7
3
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 7
RPE 8
4
Push Up (Weighted)
2
13-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
13-15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
2
13-15 reps
RPE 6.5
7
Lying Tricep Extension (Barbell)
2
13-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Behind-the-Neck Press (Barbell)
3
13-15 reps
RPE 7
3
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 7
RPE 8
4
Push Up (Weighted)
3
13-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
13-15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
3
13-15 reps
RPE 6.5
7
Lying Tricep Extension (Barbell)
3
13-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
75%
2
Behind-the-Neck Press (Barbell)
4
13-15 reps
RPE 7
3
Pull-Up (Bodyweight)
1
3
AMRAP
AMRAP
RPE 7
RPE 8
4
Push Up (Weighted)
4
13-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
4
13-15 reps
RPE 6.5
6
Bicep Curl (EZ Bar)
4
13-15 reps
RPE 6.5
7
Lying Tricep Extension (Barbell)
4
13-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
65%
2
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Leg Extension
2
20-30 reps
-
5
Lying Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
70%
2
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
4
Leg Extension
3
20-30 reps
-
5
Lying Leg Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
75%
2
Bulgarian Split Squat (Dumbbell)
4
15 reps
RPE 6.5
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
4
Leg Extension
4
20-30 reps
-
5
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Front Squat (Barbell)
3
6 reps
75%
3
Good Morning
2
6 reps
RPE 6
4
Arnold Press
2
10 reps
-
5
Pec Fly (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Band)
2
20-30 reps
-
8
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Front Squat (Barbell)
4
4 reps
80%
3
Good Morning
2
6 reps
RPE 6
4
Arnold Press
2
10 reps
-
5
Pec Fly (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Band)
2
20-30 reps
-
8
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Front Squat (Barbell)
5
3 reps
85%
3
Good Morning
3
6 reps
RPE 6
4
Arnold Press
3
10 reps
-
5
Pec Fly (Dumbbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Tricep Pushdown (Band)
2
20-30 reps
-
8
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
30 reps
-
2
Power Clean
5
3 reps
RPE 6
3
Box Squat (Barbell)
12
2 reps
60%
4
Bench Press (Barbell)
12
2 reps
60%
5
Dip (Bodyweight)
1
AMRAP
RPE 7
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
30 reps
-
2
Power Clean
5
3 reps
RPE 6
3
Box Squat (Barbell)
10
2 reps
65%
4
Bench Press (Barbell)
10
2 reps
65%
5
Dip (Bodyweight)
1
AMRAP
RPE 7
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
30 reps
-
2
Power Clean
5
3 reps
RPE 6
3
Box Squat (Barbell)
8
2 reps
70%
4
Bench Press (Barbell)
8
2 reps
70%
5
Dip (Bodyweight)
1
AMRAP
RPE 7
6
Chin-Up (Bodyweight)
1
AMRAP
RPE 7
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
65%
2
Behind-the-Neck Press (Barbell)
2 Sets
13-15 Reps
@7
3
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@7
@8
4
Push Up (Weighted)
2 Sets
13-15 Reps
@7
5
Chest Supported Row (Dumbbell)
2 Sets
13-15 Reps
@6.5
6
Bicep Curl (EZ Bar)
2 Sets
13-15 Reps
@6.5
7
Lying Tricep Extension (Barbell)
2 Sets
13-15 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
12 Reps
65%
2
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@6.5
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
4
Leg Extension
2 Sets
20-30 Reps
-
5
Lying Leg Curl
2 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
2
Front Squat (Barbell)
3 Sets
6 Reps
75%
3
Good Morning
2 Sets
6 Reps
@6
4
Arnold Press
2 Sets
10 Reps
-
5
Pec Fly (Dumbbell)
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
7
Tricep Pushdown (Band)
2 Sets
20-30 Reps
-
8
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
-
Day 4
1
Box Jump
1 Set
30 Reps
-
2
Power Clean
5 Sets
3 Reps
@6
3
Box Squat (Barbell)
12 Sets
2 Reps
60%
4
Bench Press (Barbell)
12 Sets
2 Reps
60%
5
Dip (Bodyweight)
1 Set
AMRAP
@7
6
Chin-Up (Bodyweight)
1 Set
AMRAP
@7