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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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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
-