logo
BoostcampPNG

Hypertrophy Wave Periodization

by Huw Eyles
1 athletes joined

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
    Jun 18, 2025 07:57

Summary

Unlock your muscle-building potential with the Hypertrophy Wave Periodization program! Over the next 8 weeks, you’ll engage in 4 days of targeted workouts designed to optimize muscle growth through strategic variation in intensity and volume. This program features a mix of compound and isolation exercises, including Leg Press, Bent Over Rows, and Incline Bench Press, ensuring a comprehensive approach to hypertrophy. Get ready to push your limits and transform your physique with a structured plan that adapts as you progress!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
-
2
Bent Over Row (Barbell)
4
15 reps
-
3
Leg Curl
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Cable Crunch
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Crunch
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Leg Curl
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Leg Curl
4
10 reps
-
4
Leg Extension
4
10 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Leg Curl
4
8 reps
-
4
Leg Extension
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Cable Crunch
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Pec Deck (Machine)
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
15 reps
-
4
Tricep Extension (Cable)
3
15 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Pec Deck (Machine)
4
15 reps
-
3
Bicep Curl (Dumbbell)
4
15 reps
-
4
Tricep Extension (Cable)
4
15 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6
Rear Delt Fly (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Rear Delt Fly (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
-
2
Pec Deck (Machine)
4
12 reps
-
3
Bicep Curl (Dumbbell)
4
12 reps
-
4
Tricep Extension (Cable)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Rear Delt Fly (Machine)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Pec Deck (Machine)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Rear Delt Fly (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Pec Deck (Machine)
4
10 reps
-
3
Bicep Curl (Dumbbell)
4
10 reps
-
4
Tricep Extension (Cable)
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Rear Delt Fly (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Pec Deck (Machine)
3
8 reps
-
3
Bicep Curl (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Rear Delt Fly (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Pec Deck (Machine)
4
8 reps
-
3
Bicep Curl (Dumbbell)
4
8 reps
-
4
Tricep Extension (Cable)
4
8 reps
-
5
Lateral Raise (Dumbbell)
4
8 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
-
2
Bent Over Row (Barbell)
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
-
2
Bent Over Row (Barbell)
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Leg Curl
4
15 reps
-
5
Calf Raise (Leg Press)
4
15 reps
-
6
Cable Crunch
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Cable Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Bent Over Row (Barbell)
4
12 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Calf Raise (Leg Press)
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Bent Over Row (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Leg Curl
3
10 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Cable Crunch
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
4
10 reps
-
3
Leg Extension
4
10 reps
-
4
Leg Curl
4
10 reps
-
5
Calf Raise (Leg Press)
4
10 reps
-
6
Cable Crunch
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Leg Extension
3
8 reps
-
4
Leg Curl
3
8 reps
-
5
Calf Raise (Leg Press)
3
8 reps
-
6
Cable Crunch
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
Leg Extension
4
8 reps
-
4
Leg Curl
4
8 reps
-
5
Calf Raise (Leg Press)
4
8 reps
-
6
Cable Crunch
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
15 reps
-
2
Face Pull
3
15 reps
-
3
Seated Dip (Machine)
3
15 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
5
Rear Delt Fly (Machine)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
15 reps
-
2
Face Pull
4
15 reps
-
3
Seated Dip (Machine)
4
15 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
5
Rear Delt Fly (Machine)
4
15 reps
-
6
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
-
2
Face Pull
3
12 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
-
2
Face Pull
4
12 reps
-
3
Seated Dip (Machine)
4
12 reps
-
4
Bicep Curl (Cable)
4
12 reps
-
5
Rear Delt Fly (Machine)
4
12 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
-
2
Face Pull
4
10 reps
-
3
Seated Dip (Machine)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Rear Delt Fly (Machine)
4
10 reps
-
6
Lateral Raise (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
-
2
Face Pull
3
8 reps
-
3
Seated Dip (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
8 reps
-
5
Rear Delt Fly (Machine)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
-
2
Face Pull
4
8 reps
-
3
Seated Dip (Machine)
4
8 reps
-
4
Bicep Curl (Cable)
4
8 reps
-
5
Rear Delt Fly (Machine)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
8 reps
-
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
-