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
Jul 14, 2024 06:29
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Week 1
1 / 4 Weeks