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16 Week Wave Loading Powerlifting Program

By RamRodReviews

Experience
Intermediate (2-3 years)
Time
36 minutes/day | 4 days/week | 16 weeks
Good for
Fat Loss, Powerlifting, Gain Strength
Equipment
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Bodyweight, Other, Decline Bench, Cambered Barbell, Squat Rack
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description
Source: liftvault.com

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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Use your 3RM as a reference

Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
5 sets, 5 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5 sets, 5 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Combo Shoulder Raise demonstrationPlay Combo Shoulder Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Use 3RM as a reference

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 3 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 3 reps, (rest 90s)
Off plates
Time between exercises: 60s
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bentover Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 3 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Board Press demonstrationPlay Board Press demonstration
3 sets, 3 reps, (rest 90s)
2 board
Time between exercises: 60s
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
3 sets, 3 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cambered Bar Bench Press demonstrationPlay Cambered Bar Bench Press demonstration
3 sets, 3 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Quads, Hamstrings, Calves, Hip Flexors, Abs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 5 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pause Squat demonstrationPlay Barbell Pause Squat demonstration
2 sets, 5 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/24/2020, UTC


Last Updated: 9/12/2020, UTC

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