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Hypertrophy Wave Periodization
by Huw Eyles
Program Description
8 Week muscle building program - Wave Periodization The last rep on each exercise should be as close to failure as possible. Plan deload weeks accordingly, after week 4 is recommended.
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
May 26, 2024 10:19
Last Edited
May 27, 2024 07:44
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Week 1
1 / 8 Weeks
Day 1
1
Leg Press (45 Degrees)
3 Sets
15 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Leg Curl
3 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
2
Pec Deck (Machine)
3 Sets
15 Reps
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
4
Tricep Extension (Cable)
3 Sets
15 Reps
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Leg Extension
3 Sets
15 Reps
4
Leg Curl
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
2
Face Pull
3 Sets
15 Reps
3
Seated Dip (Machine)
3 Sets
15 Reps
4
Bicep Curl (Cable)
3 Sets
15 Reps
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
4 Sets
15 Reps
2
Bent Over Row (Barbell)
4 Sets
15 Reps
3
Leg Curl
4 Sets
15 Reps
4
Leg Extension
4 Sets
15 Reps
5
Calf Raise (Leg Press)
4 Sets
15 Reps
6
Cable Crunch
4 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
2
Pec Deck (Machine)
4 Sets
15 Reps
3
Bicep Curl (Dumbbell)
4 Sets
15 Reps
4
Tricep Extension (Cable)
4 Sets
15 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
12 Reps
2
Bent Over Row (Barbell)
4 Sets
15 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5
Calf Raise (Leg Press)
4 Sets
15 Reps
6
Cable Crunch
4 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
15 Reps
2
Face Pull
4 Sets
15 Reps
3
Seated Dip (Machine)
4 Sets
15 Reps
4
Bicep Curl (Cable)
4 Sets
15 Reps
5
Rear Delt Fly (Machine)
4 Sets
15 Reps
6
Lateral Raise (Dumbbell)
4 Sets
15 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
12 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Calf Raise (Leg Press)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Pec Deck (Machine)
3 Sets
12 Reps
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
12 Reps
3
Leg Extension
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Calf Raise (Leg Press)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
12 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
2
Face Pull
3 Sets
12 Reps
3
Seated Dip (Machine)
3 Sets
12 Reps
4
Bicep Curl (Cable)
3 Sets
12 Reps
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
Day 1
1
Leg Press (45 Degrees)
4 Sets
12 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Leg Curl
4 Sets
12 Reps
4
Leg Extension
4 Sets
12 Reps
5
Calf Raise (Leg Press)
4 Sets
12 Reps
6
Cable Crunch
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
2
Pec Deck (Machine)
4 Sets
12 Reps
3
Bicep Curl (Dumbbell)
4 Sets
12 Reps
4
Tricep Extension (Cable)
4 Sets
12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
12 Reps
3
Leg Extension
4 Sets
12 Reps
4
Leg Curl
4 Sets
12 Reps
5
Calf Raise (Leg Press)
4 Sets
12 Reps
6
Cable Crunch
4 Sets
12 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
2
Face Pull
4 Sets
12 Reps
3
Seated Dip (Machine)
4 Sets
12 Reps
4
Bicep Curl (Cable)
4 Sets
12 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Calf Raise (Leg Press)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
2
Pec Deck (Machine)
3 Sets
10 Reps
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Bent Over Row (Barbell)
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Leg Curl
3 Sets
10 Reps
5
Calf Raise (Leg Press)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
2
Face Pull
3 Sets
10 Reps
3
Seated Dip (Machine)
3 Sets
10 Reps
4
Bicep Curl (Cable)
3 Sets
10 Reps
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 1
1
Leg Press (45 Degrees)
4 Sets
10 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Leg Curl
4 Sets
10 Reps
4
Leg Extension
4 Sets
10 Reps
5
Calf Raise (Leg Press)
4 Sets
10 Reps
6
Cable Crunch
4 Sets
10 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
2
Pec Deck (Machine)
4 Sets
10 Reps
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
4
Tricep Extension (Cable)
4 Sets
10 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
8 Reps
2
Bent Over Row (Barbell)
4 Sets
10 Reps
3
Leg Extension
4 Sets
10 Reps
4
Leg Curl
4 Sets
10 Reps
5
Calf Raise (Leg Press)
4 Sets
10 Reps
6
Cable Crunch
4 Sets
10 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
10 Reps
2
Face Pull
4 Sets
10 Reps
3
Seated Dip (Machine)
4 Sets
10 Reps
4
Bicep Curl (Cable)
4 Sets
10 Reps
5
Rear Delt Fly (Machine)
4 Sets
10 Reps
6
Lateral Raise (Dumbbell)
4 Sets
10 Reps
Day 1
1
Leg Press (45 Degrees)
3 Sets
8 Reps
2
Bent Over Row (Barbell)
3 Sets
8 Reps
3
Leg Curl
3 Sets
8 Reps
4
Leg Extension
3 Sets
8 Reps
5
Calf Raise (Leg Press)
3 Sets
8 Reps
6
Cable Crunch
3 Sets
8 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Pec Deck (Machine)
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Tricep Extension (Cable)
3 Sets
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
2
Bent Over Row (Barbell)
3 Sets
8 Reps
3
Leg Extension
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Calf Raise (Leg Press)
3 Sets
8 Reps
6
Cable Crunch
3 Sets
8 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
2
Face Pull
3 Sets
8 Reps
3
Seated Dip (Machine)
3 Sets
8 Reps
4
Bicep Curl (Cable)
3 Sets
8 Reps
5
Rear Delt Fly (Machine)
3 Sets
8 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
Day 1
1
Leg Press (45 Degrees)
4 Sets
8 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Leg Curl
4 Sets
8 Reps
4
Leg Extension
4 Sets
8 Reps
5
Calf Raise (Leg Press)
4 Sets
8 Reps
6
Cable Crunch
4 Sets
8 Reps
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
2
Pec Deck (Machine)
4 Sets
8 Reps
3
Bicep Curl (Dumbbell)
4 Sets
8 Reps
4
Tricep Extension (Cable)
4 Sets
8 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
6 Reps
2
Bent Over Row (Barbell)
4 Sets
8 Reps
3
Leg Extension
4 Sets
8 Reps
4
Leg Curl
4 Sets
8 Reps
5
Calf Raise (Leg Press)
4 Sets
8 Reps
6
Cable Crunch
4 Sets
8 Reps
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
2
Face Pull
4 Sets
8 Reps
3
Seated Dip (Machine)
4 Sets
8 Reps
4
Bicep Curl (Cable)
4 Sets
8 Reps
5
Rear Delt Fly (Machine)
4 Sets
8 Reps
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps