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Wave Loaded Powerbuilding: Look and Perform like a Hashira
by Chris V.
Program Description
The purpose of this program to emphasize muscle hypertrophy while also building your strength in the Squat, Bench Press and Deadlift. Progression: - For the Squat, Bench Press and Deadlift: Wave Loading Linear Periodization Example Cycle: Week 1: 3x5 @ 100lbs Week 2: 3x4 @ 105lbs Week 3: 3x3 @ 110lbs Week 4: 2x3 @ 100lbs(optional deload) Week 5: 3x5 @ 105lbs Add +2.5-5lbs to Bench Press and Close Grip Bench Press and +5-10lbs to Squat and Deadlift and restart the cycle again. All other exercises progression: - Double Progression: when you perform the working weight for all sets at the top of the rep range, add weight appropriately proportional to the exercise being performed. Example Cycle: 3 sets of 8 to 12 reps Week 1: 100lbs x10,9,8 Week 2: 100lbs x11,9,9 Week 3: 100lbs x12,11,10 Week 4: 100lbs x12,12,12 Week 5: 105lbs x9,8,8 Note: All RPEs refer to the first set only. All other sets are performed at the same weight across the remaining sets. If the weight is too heavy, deload by 2.5-5%
Program Overview
Level
Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 02, 2024 01:35
Last Edited
Jun 02, 2024 07:56
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Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2
Chin-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
3B
Pull-Up (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
4A
Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
4B
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
Day 3
1
Squat (Low Bar)
1 Set
2 Sets
5 Reps
5 Reps
@8
2A
Sissy Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
2B
Single-Leg Leg Curl
3 Sets
AMRAP
@9
3A
Stiff Leg Deadlift
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Standing Calf Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 4
1
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
2
Wide Grip Pull-Up
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
3B
Chin-Up (Assisted)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4B
Bicep Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
2A
Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
2B
Standing Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3A
High Bar Squat (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
4 Reps
2A
Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
2B
Standing Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3A
High Bar Squat (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
Day 3
1
Squat (Low Bar)
3 Sets
4 Reps
2A
Sissy Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
2B
Single-Leg Leg Curl
3 Sets
AMRAP
@9
3A
Stiff Leg Deadlift
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Standing Calf Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
4 Reps
2
Chin-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
3B
Pull-Up (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
4A
Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
4B
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
7 Reps
2
Wide Grip Pull-Up
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
3B
Chin-Up (Assisted)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4B
Bicep Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
Day 1
1
Deadlift (Barbell)
3 Sets
3 Reps
2A
Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
2B
Standing Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3A
High Bar Squat (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Chin-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
3B
Pull-Up (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
4A
Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
4B
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
Day 3
1
Squat (Low Bar)
3 Sets
3 Reps
2A
Sissy Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
2B
Single-Leg Leg Curl
3 Sets
AMRAP
@9
3A
Stiff Leg Deadlift
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Standing Calf Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 4
1
Bench Press (Close Grip)
3 Sets
6 Reps
2
Wide Grip Pull-Up
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
3B
Chin-Up (Assisted)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4B
Bicep Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
Day 1
1
Deadlift (Barbell)
2 Sets
3 Reps
2A
Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
2B
Standing Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3A
High Bar Squat (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
3 Reps
2
Chin-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
3B
Pull-Up (Bodyweight)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
4A
Push Up
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
4B
Upright Row (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
Day 3
1
Squat (Low Bar)
2 Sets
3 Reps
2A
Sissy Squat
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
2B
Single-Leg Leg Curl
3 Sets
AMRAP
@9
3A
Stiff Leg Deadlift
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
3B
Standing Calf Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 4
1
Bench Press (Close Grip)
2 Sets
6 Reps
2
Wide Grip Pull-Up
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
3A
Overhead Press (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
3B
Chin-Up (Assisted)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4A
Lying Tricep Extension (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
4B
Bicep Curl (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8