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Basic wave

by Robert C.
5.0
(1 rating)

Program Description

5 week strength program to repeat

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 22, 2025 12:37
  • Last Edited
    Jun 18, 2025 08:25

Summary

Unlock your strength potential with the Basic Wave program, a comprehensive 5-week training plan designed for lifters looking to build muscle and improve overall fitness. Comprising four sessions per week, this program features a mix of barbell and bodyweight exercises, including the Push Press and Close Grip Incline Bench, ensuring a balanced approach to upper body strength. Each workout is structured to progressively challenge your limits, with a focus on key muscle groups like shoulders, chest, and triceps. Get ready to elevate your training and achieve measurable results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Glutes
11.7%
Hamstrings
11.6%
Quadriceps
11%
Front Delts
8.6%
Lower Back
8.3%
Upper Back
6.6%
Middle Delts
6.2%
Biceps
5.9%
Chest
4.1%
Lats
4%
Rear Delts
3.3%
Abs
2.1%
Forearms
1.8%
Adductors
1.3%
Abductors
0.4%
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3A
Dip (Bodyweight)
3
-
3B
Lat Pulldown (Close Grip)
3
10 reps
-
4
Skull Crusher (Barbell)
3
15 reps
-
5
Tricep Pushdown (Cable)
3
30 reps
-
6
Rear Delt Fly (Cable)
2
15 reps
-
7
Alternating Dumbbell Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
5
10 reps
-
3A
Dip (Bodyweight)
4
-
3B
Lat Pulldown (Close Grip)
4
10 reps
-
4
Skull Crusher (Barbell)
4
15 reps
-
5
Tricep Pushdown (Cable)
4
30 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
78%
2
Overhead Press (Barbell)
4
8 reps
-
3A
Dip (Bodyweight)
5
-
3B
Lat Pulldown (Close Grip)
5
10 reps
-
4
Skull Crusher (Barbell)
5
15 reps
-
5
Tricep Pushdown (Cable)
5
30 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
7
Alternating Dumbbell Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
83%
2
Overhead Press (Barbell)
4
6 reps
-
3A
Dip (Bodyweight)
4
-
3B
Lat Pulldown (Close Grip)
4
8 reps
-
4
Skull Crusher (Barbell)
4
12 reps
-
5
Tricep Pushdown (Cable)
4
30 reps
-
6
Rear Delt Fly (Cable)
3
15 reps
-
7
Alternating Dumbbell Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3 reps
88%
2
Overhead Press (Barbell)
3
5 reps
-
3A
Dip (Bodyweight)
3
-
3B
Lat Pulldown (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
20 reps
-
6
Rear Delt Fly (Cable)
2
15 reps
-
7
Alternating Dumbbell Curl
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Hamstring Curl
3
15 reps
-
5
Leg Press (45 Degrees)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Hamstring Curl
4
15 reps
-
5
Leg Press (45 Degrees)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
-
3
Romanian Deadlift (Barbell)
6
5 reps
-
4
Hamstring Curl
5
12 reps
-
5
Leg Press (45 Degrees)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
6 reps
-
3
Romanian Deadlift (Barbell)
5
4 reps
-
4
Hamstring Curl
4
12 reps
-
5
Leg Press (45 Degrees)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
88%
2
Front Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
4 reps
-
4
Hamstring Curl
3
10 reps
-
5
Leg Press (45 Degrees)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
-
2
Close Grip Incline Bench
3
6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
-
4A
Bent Over Row (Barbell)
3
12 reps
-
4B
Rear Delt Fly (Cable)
3
15 reps
-
5A
Skull Crusher (Barbell)
3
12 reps
-
5B
Bench Dips
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3 reps
-
2
Close Grip Incline Bench
4
6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
12 reps
-
4A
Bent Over Row (Barbell)
4
12 reps
-
4B
Rear Delt Fly (Cable)
4
15 reps
-
5A
Skull Crusher (Barbell)
4
10 reps
-
5B
Bench Dips
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
-
2
Close Grip Incline Bench
6
5 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
5
12 reps
-
4A
Bent Over Row (Barbell)
5
10 reps
-
4B
Rear Delt Fly (Cable)
5
12 reps
-
5A
Skull Crusher (Barbell)
5
10 reps
-
5B
Bench Dips
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
5 reps
-
2
Close Grip Incline Bench
4
4 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
-
4A
Bent Over Row (Barbell)
4
8 reps
-
4B
Rear Delt Fly (Cable)
4
10 reps
-
5A
Skull Crusher (Barbell)
4
8 reps
-
5B
Bench Dips
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
-
2
Close Grip Incline Bench
3
3 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
4A
Bent Over Row (Barbell)
3
8 reps
-
4B
Rear Delt Fly (Cable)
3
12 reps
-
5A
Skull Crusher (Barbell)
3
8 reps
-
5B
Bench Dips
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Deadlift (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Back Extension (Weighted)
3
12 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
4
6 reps
70%
3
Good Morning
4
8 reps
-
4
Lunge (Dumbbell)
4
10 reps
-
5
Back Extension (Weighted)
4
12 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
-
2
Deadlift (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
-
4
Lunge (Dumbbell)
5
10 reps
-
5
Back Extension (Weighted)
5
10 reps
-
6
Bicep Curl (Cable)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
-
2
Deadlift (Barbell)
4
4 reps
80%
3
Good Morning
3
6 reps
-
4
Lunge (Dumbbell)
4
8 reps
-
5
Back Extension (Weighted)
4
10 reps
-
6
Bicep Curl (Cable)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Deadlift (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
-
4
Lunge (Dumbbell)
3
8 reps
-
5
Back Extension (Weighted)
3
8 reps
-
6
Bicep Curl (Cable)
3
8 reps
-
Week 1
1 / 5 Weeks
Day 3
1
Push Press (Barbell)
1 Set
5 Reps
-
2
Close Grip Incline Bench
3 Sets
6 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
-
4A
Bent Over Row (Barbell)
3 Sets
12 Reps
-
4B
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
5A
Skull Crusher (Barbell)
3 Sets
12 Reps
-
5B
Bench Dips
3 Sets
-
Day 1
1
Push Press (Barbell)
3 Sets
5 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3A
Dip (Bodyweight)
3 Sets
-
3B
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
30 Reps
-
6
Rear Delt Fly (Cable)
2 Sets
15 Reps
-
7
Alternating Dumbbell Curl
3 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Hamstring Curl
3 Sets
15 Reps
-
5
Leg Press (45 Degrees)
3 Sets
15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
5 Reps
-
2
Deadlift (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Back Extension (Weighted)
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
15 Reps
-