Free personalized workout plan

7-5-3 wave like loading

By Nemanja Matovic

Intermediate (2-3 years)
54 minutes/day | 3 days/week | 3 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Powerbuilding, Men's Powerbuilding
Barbell, Cable, Dumbbell, Machine, Pull up bar
Average Carido Intensity
Average Exertion

I already posted 1 wave like program, but this that one was more strength builder, while this one is more toward functional hypertrophy and building some muscles, beside strength. Principle is simple, you will have two waves, 6 sets total, reps will go from 3-7. Exact order will be 7-5-3-7-5-3. After first wave your CNS will be on fire and you will be able to lift more weight in your second wave. So for example in the first wave you used 80 kg on first set of 7 reps, next time when you should do 7 reps add 1 kg , or so, that depends on your strength level. Tempo will be noted bellow exercises. Repeat cycle 3 times and add weight every week for all exercises. 

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Workout Overview

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Incline Dumbbell Press
3 - 4 sets, 8 - 10 reps, (rest 90s)
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One Leg 45 Degree Leg Press
2 - 3 sets, 12 - 15 reps, (rest 60s)
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6 sets, 7, 5, 3, 7, 5, 3 reps, (rest 240s)
30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps.
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3 - 4 sets, 8 - 10 reps, (rest 90s)
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Date Created: 12/13/2018, UTC

Last Updated: 8/17/2020, UTC

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