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An Intro to Wave loading

by Toby T.
1 athletes joined

Program Description

Develop strength in the squat bench and deadlift

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2025 09:01
  • Last Edited
    Aug 03, 2025 03:24

Summary

Unlock your strength potential with "An Intro to Wave Loading," a comprehensive 13-week program designed for serious lifters. Train four days a week with a focus on progressive overload through wave loading techniques, enhancing both strength and muscle hypertrophy. Each session features a mix of barbell, machine, and dumbbell exercises, targeting major muscle groups for a balanced physique. With detailed video demonstrations and tailored intensity levels, you'll build confidence and power in every lift. Get ready to elevate your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Triceps
13.4%
Hamstrings
13.2%
Glutes
10.9%
Chest
9.3%
Front Delts
6.6%
Rear Delts
5.1%
Upper Back
4.7%
Abs
4.6%
Lower Back
4.6%
Biceps
3.4%
Middle Delts
3.3%
Adductors
3.3%
Lats
2.8%
Forearms
0.5%
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
65%
2
Pendulum Squat
3
12-15 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Lat Pulldown
3
12-15 reps
-
5A
Leg Extension
2
15-17 reps
-
5B
Hamstring Curl
2
15-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
70%
2
Pendulum Squat
3
12-15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
-
5A
Leg Extension
2
15-17 reps
-
5B
Hamstring Curl
2
15-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
75%
2
Pendulum Squat
3
12-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
4
Lat Pulldown
3
12-15 reps
-
5A
Leg Extension
2
15-17 reps
-
5B
Hamstring Curl
2
15-17 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
72%
2
Pendulum Squat
3
8-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
-
5A
Leg Extension
2
12-14 reps
-
5B
Hamstring Curl
2
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
77%
2
Pendulum Squat
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
-
5A
Leg Extension
2
12-14 reps
-
5B
Hamstring Curl
2
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
81%
2
Pendulum Squat
3
8-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
4
Lat Pulldown
3
12-14 reps
-
5A
Leg Extension
2
12-14 reps
-
5B
Hamstring Curl
2
12-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
84%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Lat Pulldown
3
6-8 reps
RPE 7
4
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
89%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
3
Lat Pulldown
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
94%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
2 reps
87%
2
Romanian Deadlift (Barbell)
4
4 reps
RPE 7
3
Lat Pulldown
3
4-6 reps
RPE 7
4
Leg Extension
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
92%
2
Romanian Deadlift (Barbell)
4
4 reps
RPE 8
3
Lat Pulldown
3
4-6 reps
RPE 8
4
Leg Extension
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
97%
2
Romanian Deadlift (Barbell)
4
4 reps
RPE 9
3
Lat Pulldown
3
4-6 reps
RPE 9
4
Leg Extension
3
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Bench Press (Barbell)
1
1 reps
-
3
Deadlift (Barbell)
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3
Chest Press (Machine)
3
12-15 reps
RPE 7
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
-
5
Bicep Curl (Dumbbell)
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
72%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
81%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Rear Delt Fly (Machine)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
84%
2
Tempo Bench Press
3
5 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 7
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
89%
2
Tempo Bench Press
3
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
94%
2
Tempo Bench Press
3
5 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 9
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
87%
2
Tempo Bench Press
3
4 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
4 reps
RPE 7
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
92%
2
Tempo Bench Press
3
4 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
4 reps
RPE 8
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
97%
2
Tempo Bench Press
3
4 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
4 reps
RPE 9
4
Tricep Extension (Cable)
3
6-8 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6 reps
65%
2
Safety Bar Squat
3
12-15 reps
RPE 7
3
Lying Row
3
12-15 reps
RPE 7
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6 reps
70%
2
Safety Bar Squat
3
12-15 reps
RPE 8
3
Lying Row
3
12-15 reps
RPE 8
4A
Hamstring Curl
2
12-15 reps
-
4B
Leg Extension
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
4
6 reps
75%
2
Safety Bar Squat
3
12-15 reps
RPE 9
3
Lying Row
3
12-15 reps
RPE 9
4A
Leg Extension
2
12-15 reps
-
4B
Hamstring Curl
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
72%
2
Safety Bar Squat
3
8-12 reps
RPE 7
3
Lying Row
3
8-12 reps
RPE 7
4A
Leg Extension
2
8-12 reps
-
4B
Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
77%
2
Safety Bar Squat
3
8-12 reps
RPE 8
3
Lying Row
3
8-12 reps
RPE 8
4A
Leg Extension
2
8-12 reps
-
4B
Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Dumbbell)
5
5 reps
81%
2
Safety Bar Squat
3
8-12 reps
RPE 9
3
Lying Row
3
8-12 reps
RPE 9
4A
Leg Extension
2
8-12 reps
-
4B
Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
84%
2
Safety Bar Squat
4
6 reps
RPE 7
3
Lying Row
3
6-8 reps
-
4
Hamstring Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
89%
2
Safety Bar Squat
4
6 reps
RPE 8
3
Lying Row
3
6-8 reps
-
4
Hamstring Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
94%
2
Safety Bar Squat
4
6 reps
RPE 9
3
Lying Row
3
6-8 reps
-
4
Hamstring Curl
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
87%
2
Safety Bar Squat
4
4 reps
RPE 7
3
Lying Row
3
4-6 reps
-
4
Hamstring Curl
3
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
92%
2
Safety Bar Squat
4
4 reps
RPE 8
3
Lying Row
3
4-6 reps
-
4
Hamstring Curl
3
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
97%
2
Safety Bar Squat
4
4 reps
RPE 9
3
Lying Row
3
4-6 reps
-
4
Hamstring Curl
3
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
3
6 reps
RPE 6
2
Larsen Press (Barbell)
3
12 reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
3
6 reps
RPE 8
2
Larsen Press (Barbell)
3
12 reps
RPE 9
3
Tricep Extension (Cable)
3
12-15 reps
-
4
Bicep Curl (Dumbbell)
3
12-15 reps
-
5
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
5 reps
RPE 6
2
Larsen Press (Barbell)
3
8 reps
RPE 7
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
5 reps
RPE 7
2
Larsen Press (Barbell)
3
8 reps
RPE 8
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
5 reps
RPE 8
2
Larsen Press (Barbell)
3
8 reps
RPE 9
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Bicep Curl (Dumbbell)
3
8-12 reps
-
5
Rear Delt Fly (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
3 reps
RPE 7
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
2
3 reps
RPE 8
2
Bench Press (Paused)
4
5 reps
RPE 8
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
1
3 reps
RPE 9
2
Bench Press (Paused)
4
5 reps
RPE 9
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
4
2 reps
RPE 7
2
Bench Press (Paused)
4
3 reps
RPE 7
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
2
2 reps
RPE 8
2
Bench Press (Paused)
4
3 reps
RPE 8
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press BARBELL SEATED
1
2 reps
RPE 9
2
Bench Press (Paused)
4
3 reps
RPE 9
3
Tricep Extension (Cable)
3
6-8 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
Week 1
1 / 13 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
6 Reps
65%
2
Pendulum Squat
3 Sets
12-15 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
4
Lat Pulldown
3 Sets
12-15 Reps
-
5A
Leg Extension
2 Sets
15-17 Reps
-
5B
Hamstring Curl
2 Sets
15-17 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
Day 3
1
Deadlift (Dumbbell)
4 Sets
6 Reps
65%
2
Safety Bar Squat
3 Sets
12-15 Reps
@7
3
Lying Row
3 Sets
12-15 Reps
@7
4A
Hamstring Curl
2 Sets
12-15 Reps
-
4B
Leg Extension
2 Sets
12-15 Reps
-
Day 4
1
Shoulder Press BARBELL SEATED
3 Sets
6 Reps
@6
2
Larsen Press (Barbell)
3 Sets
12 Reps
@7
3
Tricep Extension (Cable)
3 Sets
12-15 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-