Free personalized workout plan

7-5-3 wave like loading

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

54 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

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,

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Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

54 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

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,

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets7, 5, 3, 7, 5, 3 reps240s
30x0
2. Incline Dumbbell Press
Incline Dumbbell Press
3 - 4 sets8 - 10 reps90s
2110
3. Cable Standing Fly
Cable Standing Fly
2 - 3 sets15 - 20 reps60s
2010

ExerciseSetsRepsRestNotes
1. Barbell Sumo Deadlift6 sets7, 5, 3, 7, 5, 3 reps240s
2. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
3 - 4 sets8 - 10 reps120s
3110
3. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
2 - 3 sets12 - 15 reps60s
2110

ExerciseSetsRepsRestNotes
1. Close Grip Pull Up
Close Grip Pull Up
6 sets7, 5, 3, 7, 5, 3 reps240s
30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps.
2. Incline Bench Barbell Row
Incline Bench Barbell Row
3 - 4 sets8 - 10 reps90s
41x0
3. Straight-Arm Pulldown2 - 3 sets15 - 20 reps60s
20x0

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets7, 5, 3, 7, 5, 3 reps240s
30x0
2. Incline Dumbbell Press
Incline Dumbbell Press
3 - 4 sets8 - 10 reps90s
2110
3. Cable Standing Fly
Cable Standing Fly
2 - 3 sets15 - 20 reps60s
2010

ExerciseSetsRepsRestNotes
1. Barbell Sumo Deadlift6 sets7, 5, 3, 7, 5, 3 reps240s
2. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
3 - 4 sets8 - 10 reps120s
3110
3. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
2 - 3 sets12 - 15 reps60s
2110

ExerciseSetsRepsRestNotes
1. Close Grip Pull Up
Close Grip Pull Up
6 sets7, 5, 3, 7, 5, 3 reps240s
30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps.
2. Incline Bench Barbell Row
Incline Bench Barbell Row
3 - 4 sets8 - 10 reps90s
41x0
3. Straight-Arm Pulldown2 - 3 sets15 - 20 reps60s
20x0

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets7, 5, 3, 7, 5, 3 reps240s
30x0
2. Incline Dumbbell Press
Incline Dumbbell Press
3 - 4 sets8 - 10 reps90s
2110
3. Cable Standing Fly
Cable Standing Fly
2 - 3 sets15 - 20 reps60s
2010

ExerciseSetsRepsRestNotes
1. Barbell Sumo Deadlift6 sets7, 5, 3, 7, 5, 3 reps240s
2. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
3 - 4 sets8 - 10 reps120s
3110
3. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press
2 - 3 sets12 - 15 reps60s
2110

ExerciseSetsRepsRestNotes
1. Close Grip Pull Up
Close Grip Pull Up
6 sets7, 5, 3, 7, 5, 3 reps240s
30x0 Attach the weight on your belt, or hold it between your legs to be able to complete required number of reps.
2. Incline Bench Barbell Row
Incline Bench Barbell Row
3 - 4 sets8 - 10 reps90s
41x0
3. Straight-Arm Pulldown2 - 3 sets15 - 20 reps60s
20x0

Date Created: 12/13/18, 12:21 PM


Last Updated: 8/17/20, 4:39 PM

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