7-5-3 wave like loading

Google Sheet Workout Export

By Nemanja Matovic

Experience Intermediate (2-3 years)
Time 43 minutes/day | 3 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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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Description

Week 1 Overview

Day 3:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Bench Press

See Exercise Notes

6 sets7 reps240s
2.Incline Dumbbell Press

See Exercise Notes

3-4 sets8-10 reps90s
3.Cable Standing Fly

See Exercise Notes

2-3 sets15-20 reps60s

ExerciseSetsRepsRest
1.Barbell Sumo Deadlift
6 sets7 reps240s
2.Dumbbell Bulgarian Split Squat

See Exercise Notes

3-4 sets8-10 reps120s
3.Single Leg 45 Degree Leg Press

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2-3 sets12-15 reps60s

ExerciseSetsRepsRest
1.Close Grip Pull Up

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6 sets7 reps240s
2.Incline Bench Barbell Row

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3-4 sets8-10 reps90s
3.Straight-Arm Lat Pulldown

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2-3 sets15-20 reps60s

Date Created: 12/13/2018, UTC


Last Updated: 10/29/2021, UTC





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