Hypertrophy Wave Periodization

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Press (45 Degrees)

Bent Over Row (Barbell)

Leg Curl

Leg Extension

Calf Raise (Leg Press)

Cable Crunch

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Deadlift (Barbell)

Seated Overhead Press (Dumbbell)

Face Pull

Seated Dip (Machine)

Bicep Curl (Cable)

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