Free personalized workout plan

16 Week Wave Loading Powerlifting Program

By RamRodReviews

Experience

Advanced (3+ years)

Days per week

4 days

Time

49 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength a

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Equipment

Barbell, Bodyweight, Dumbbell, Other

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Advanced (3+ years)

Time

49 minutes

Genders

Female, Male

Days per week

4 days

Goals

Fat Loss (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

Wave loading is a loading progression where the volume and intensity of a lift changes rapidly from set to set, rising and falling and rising and falling. This is designed to help stimulate strength a

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Other

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Wave 1


Use your 3RM as a reference

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps60s

Week 2



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

Week 3



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Week 4



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Wave 2

The weight you used on 2nd week will serve as your working weight this 4-week cycle


ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s

Week 6



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press2 sets3 reps90s
+10%
2. Board Press2 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Week 7



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Week 8



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Wave 3

The weight you used on 6th week will serve as your working weight this 4-week cycle


ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s

Week 10



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Week 11



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Week 12



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Wave 4

The weight you used on 10th week will serve as your working weight this 4-week cycle


ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s

Week 14



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Week 15



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Week 16



ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
5 sets5 reps90s
+10%
2. Incline Dumbbell Press
Incline Dumbbell Press
5 sets5 reps90s
+10%
3. Combo Shoulder Raise
Combo Shoulder Raise
4 sets8 reps90s
+10%

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps90s
+10%
2. Board Press3 sets3 reps90s
2 board +10%
3. Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets3 reps90s
+10%
4. Cambered Bar Bench Press
Cambered Bar Bench Press
3 sets3 reps90s
+10%

Date Created: 1/24/20, 3:46 AM


Last Updated: 9/12/20, 9:38 PM

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