16 Week Wave Loading Powerlifting Program

By RamRodReviews

	Intermediate (2-3 years)
	39 minutes/day \| 4 days/week \| 16 weeks
	Fat Loss, Powerlifting, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Bodyweight, Other, Decline Bench, Cambered Barbell, Squat Rack, Steps Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Rest

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Day 6

Day 7:

Day 7

Day 2

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Use your 3RM as a reference

Exercise	Sets	Reps	Rest
1.Barbell Close-Grip Bench Press	5 sets	5 reps	90s
2.Incline Dumbbell Press	5 sets	5 reps	90s
3.Combo Shoulder Raise	4 sets	8 reps	60s

Day 3

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Use 3RM as a reference

Exercise	Sets	Reps	Rest
1.Barbell Deadlift	2 sets	3 reps	90s
2.Barbell Deadlift See Exercise Notes	2 sets	3 reps	90s
3.Barbell Pullover	3 sets	12 reps	60s
4.Bent Over Barbell Row	3 sets	12 reps	60s
5.Standing Dumbbell Biceps Curl	3 sets	12 reps	60s
6.Lying Knee Raise (on floor)	3 sets	12 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	3 reps	90s
2.Board Press See Exercise Notes	3 sets	3 reps	90s
3.Decline Barbell Bench Press	3 sets	3 reps	90s
4.Cambered Bar Bench Press	3 sets	3 reps	90s

Day 7

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	2 sets	5 reps	90s
2.Barbell Pause Squat	2 sets	5 reps	90s
3.Barbell Good-morning	3 sets	12 reps	90s
4.Stiff-Legged Barbell Deadlift	3 sets	12 reps	90s
5.Standing Calf Raises	3 sets	12 reps	60s
6.Lying Knee Raise (on floor)	3 sets	12 reps	60s

Date Created: 1/24/2020, UTC

Last Updated: 10/28/2021, UTC

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