new wave loading
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 6 reps | 65% |
| 2 | Squat (Low Bar) | 1 | 6+ reps | — |
| 3 | Pendulum Squat | 3 | 12–15 reps | @7 |
| 4 | Romanian Deadlift (Barbell) | 3 | 12 reps | @7 |
| 5 | Lat Pulldown | 3 | 12–15 reps | — |
| Superset | ||||
| 6A | Leg Extension | 2 | 15–17 reps | — |
| 6B | Hamstring Curl | 2 | 15–17 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps | 65% |
| 2 | Bench Press (Barbell) | 1 | 6+ reps | 65% |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12–15 reps | @7 |
| 4 | Chest Press (Machine) | 3 | 12–15 reps | @7 |
| 5 | Tricep Extension (Cable) | 3 | 12–15 reps | — |
| 6 | Bicep Curl (Dumbbell) | 2 | 12–15 reps | — |
| 7 | Rear Delt Fly (Machine) | 2 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | 65% |
| 2 | Deadlift (Barbell) | 1 | 6+ reps | 65% |
| 3 | Safety Bar Squat | 3 | 12–15 reps | @7 |
| 4 | Lying Row | 3 | 12–15 reps | @7 |
| Superset | ||||
| 5A | Hamstring Curl | 2 | 12–15 reps | — |
| 5B | Leg Extension | 2 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press BARBELL SEATED | 3 | 6 reps | @6 |
| 2 | Shoulder Press BARBELL SEATED | 1 | 6+ reps | @6 |
| 3 | Larsen Press (Barbell) | 3 | 12 reps | @7 |
| 4 | Tricep Extension (Cable) | 3 | 12–15 reps | — |
| 5 | Bicep Curl (Dumbbell) | 3 | 12–15 reps | — |
| 6 | Rear Delt Fly (Machine) | 3 | 12–15 reps | — |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, new wave loading is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
new wave loading is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
new wave loading is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
