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16 Week Wave Loading Powerlifting Program

By RamRodReviews

Experience
Advanced (3+ years)
Time
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
Equipment
Barbell, Bodyweight, Dumbbell, Other
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 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.

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Wave 1



Date Created: 1/24/2020, UTC


Last Updated: 9/12/2020, UTC

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