Free personalized workout plan

16 Week Wave Loading Powerlifting Program

By RamRodReviews

Advanced (3+ years)
49 minutes/day | 4 days/week | 16 weeks
Good for
Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting
Barbell, Bodyweight, Dumbbell, Other

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 adaptation more rapidly, increase an athlete’s explosiveness, and grow work capacity.

There are many variations of wave loading and the program below is simply one example. It is a 16 week wave loading program with 4 training days per week. Two bench (an “A” workout one day and a “B” workout later in the week), one squat, and one deadlift.

Definitely an old school meathead workout.

Show More

Wave 1

Date Created: 1/24/2020, UTC

Last Updated: 9/12/2020, UTC

Similar Workouts

Similiar split workouts

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.