Strength Power Hypertrophy 3 week wave

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.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Behind-the-Neck Press (Barbell)

Pull-Up (Bodyweight)

Push Up (Weighted)

Chest Supported Row (Dumbbell)

Bicep Curl (EZ Bar)

Lying Tricep Extension (Barbell)

Hypertrophy Day Upper 

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Hypertrophy Day Lower

Front Squat (Barbell)

Good Morning

Arnold Press

Pec Fly (Dumbbell)

Rear Delt Fly (Dumbbell)

Tricep Pushdown (Band)

Hammer Curl (Dumbbell)

Strength Day Full Body 

Box Jump

Power Clean

Box Squat (Barbell)

Dip (Bodyweight)

Chin-Up (Bodyweight)

Power Day Full Body 

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