Program Description
8 Week muscle building program - Wave Periodization The last rep on each exercise should be as close to failure as possible. Plan deload weeks accordingly, after week 4 is recommended.
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMay 26, 2024 10:19
- Last EditedMay 27, 2024 07:44
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Leg Curl
3
15 reps
4
Leg Extension
3
15 reps
5
Calf Raise (Leg Press)
3
15 reps
6
Cable Crunch
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
15 reps
2
Bent Over Row (Barbell)
4
15 reps
3
Leg Curl
4
15 reps
4
Leg Extension
4
15 reps
5
Calf Raise (Leg Press)
4
15 reps
6
Cable Crunch
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
12 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Leg Press)
3
12 reps
6
Cable Crunch
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
2
Bent Over Row (Barbell)
4
12 reps
3
Leg Curl
4
12 reps
4
Leg Extension
4
12 reps
5
Calf Raise (Leg Press)
4
12 reps
6
Cable Crunch
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Calf Raise (Leg Press)
3
10 reps
6
Cable Crunch
3
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Leg Curl
4
10 reps
4
Leg Extension
4
10 reps
5
Calf Raise (Leg Press)
4
10 reps
6
Cable Crunch
4
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
2
Bent Over Row (Barbell)
3
8 reps
3
Leg Curl
3
8 reps
4
Leg Extension
3
8 reps
5
Calf Raise (Leg Press)
3
8 reps
6
Cable Crunch
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
2
Bent Over Row (Barbell)
4
8 reps
3
Leg Curl
4
8 reps
4
Leg Extension
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Cable Crunch
4
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
2
Pec Deck (Machine)
3
15 reps
3
Bicep Curl (Dumbbell)
3
15 reps
4
Tricep Extension (Cable)
3
15 reps
5
Lateral Raise (Dumbbell)
3
15 reps
6
Rear Delt Fly (Machine)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
2
Pec Deck (Machine)
4
15 reps
3
Bicep Curl (Dumbbell)
4
15 reps
4
Tricep Extension (Cable)
4
15 reps
5
Lateral Raise (Dumbbell)
4
15 reps
6
Rear Delt Fly (Machine)
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
2
Pec Deck (Machine)
3
12 reps
3
Bicep Curl (Dumbbell)
3
12 reps
4
Tricep Extension (Cable)
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Rear Delt Fly (Machine)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
2
Pec Deck (Machine)
4
12 reps
3
Bicep Curl (Dumbbell)
4
12 reps
4
Tricep Extension (Cable)
4
12 reps
5
Lateral Raise (Dumbbell)
4
12 reps
6
Rear Delt Fly (Machine)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
2
Pec Deck (Machine)
3
10 reps
3
Bicep Curl (Dumbbell)
3
10 reps
4
Tricep Extension (Cable)
3
10 reps
5
Lateral Raise (Dumbbell)
3
10 reps
6
Rear Delt Fly (Machine)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Pec Deck (Machine)
4
10 reps
3
Bicep Curl (Dumbbell)
4
10 reps
4
Tricep Extension (Cable)
4
10 reps
5
Lateral Raise (Dumbbell)
4
10 reps
6
Rear Delt Fly (Machine)
4
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Pec Deck (Machine)
3
8 reps
3
Bicep Curl (Dumbbell)
3
8 reps
4
Tricep Extension (Cable)
3
8 reps
5
Lateral Raise (Dumbbell)
3
8 reps
6
Rear Delt Fly (Machine)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
2
Pec Deck (Machine)
4
8 reps
3
Bicep Curl (Dumbbell)
4
8 reps
4
Tricep Extension (Cable)
4
8 reps
5
Lateral Raise (Dumbbell)
4
8 reps
6
Rear Delt Fly (Machine)
4
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Leg Extension
3
15 reps
4
Leg Curl
3
15 reps
5
Calf Raise (Leg Press)
3
15 reps
6
Cable Crunch
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
2
Bent Over Row (Barbell)
4
15 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5
Calf Raise (Leg Press)
4
15 reps
6
Cable Crunch
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
2
Bent Over Row (Barbell)
3
12 reps
3
Leg Extension
3
12 reps
4
Leg Curl
3
12 reps
5
Calf Raise (Leg Press)
3
12 reps
6
Cable Crunch
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
2
Bent Over Row (Barbell)
4
12 reps
3
Leg Extension
4
12 reps
4
Leg Curl
4
12 reps
5
Calf Raise (Leg Press)
4
12 reps
6
Cable Crunch
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
2
Bent Over Row (Barbell)
3
10 reps
3
Leg Extension
3
10 reps
4
Leg Curl
3
10 reps
5
Calf Raise (Leg Press)
3
10 reps
6
Cable Crunch
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
2
Bent Over Row (Barbell)
4
10 reps
3
Leg Extension
4
10 reps
4
Leg Curl
4
10 reps
5
Calf Raise (Leg Press)
4
10 reps
6
Cable Crunch
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
2
Bent Over Row (Barbell)
3
8 reps
3
Leg Extension
3
8 reps
4
Leg Curl
3
8 reps
5
Calf Raise (Leg Press)
3
8 reps
6
Cable Crunch
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
2
Bent Over Row (Barbell)
4
8 reps
3
Leg Extension
4
8 reps
4
Leg Curl
4
8 reps
5
Calf Raise (Leg Press)
4
8 reps
6
Cable Crunch
4
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
15 reps
2
Face Pull
3
15 reps
3
Seated Dip (Machine)
3
15 reps
4
Bicep Curl (Cable)
3
15 reps
5
Rear Delt Fly (Machine)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
15 reps
2
Face Pull
4
15 reps
3
Seated Dip (Machine)
4
15 reps
4
Bicep Curl (Cable)
4
15 reps
5
Rear Delt Fly (Machine)
4
15 reps
6
Lateral Raise (Dumbbell)
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
2
Face Pull
3
12 reps
3
Seated Dip (Machine)
3
12 reps
4
Bicep Curl (Cable)
3
12 reps
5
Rear Delt Fly (Machine)
3
12 reps
6
Lateral Raise (Dumbbell)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
2
Face Pull
4
12 reps
3
Seated Dip (Machine)
4
12 reps
4
Bicep Curl (Cable)
4
12 reps
5
Rear Delt Fly (Machine)
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
10 reps
2
Face Pull
3
10 reps
3
Seated Dip (Machine)
3
10 reps
4
Bicep Curl (Cable)
3
10 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Lateral Raise (Dumbbell)
3
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
10 reps
2
Face Pull
4
10 reps
3
Seated Dip (Machine)
4
10 reps
4
Bicep Curl (Cable)
4
10 reps
5
Rear Delt Fly (Machine)
4
10 reps
6
Lateral Raise (Dumbbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
2
Face Pull
3
8 reps
3
Seated Dip (Machine)
3
8 reps
4
Bicep Curl (Cable)
3
8 reps
5
Rear Delt Fly (Machine)
3
8 reps
6
Lateral Raise (Dumbbell)
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8 reps
2
Face Pull
4
8 reps
3
Seated Dip (Machine)
4
8 reps
4
Bicep Curl (Cable)
4
8 reps
5
Rear Delt Fly (Machine)
4
8 reps
6
Lateral Raise (Dumbbell)
4
8 reps
Week 1
1 / 8 Weeks
Day 1
1
Leg Press (45 Degrees)3 Sets
15 Reps
2
Bent Over Row (Barbell)3 Sets
15 Reps
3
Leg Curl3 Sets
15 Reps
4
Leg Extension3 Sets
15 Reps
5
Calf Raise (Leg Press)3 Sets
15 Reps
6
Cable Crunch3 Sets
15 Reps
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
15 Reps
2
Pec Deck (Machine)3 Sets
15 Reps
3
Bicep Curl (Dumbbell)3 Sets
15 Reps
4
Tricep Extension (Cable)3 Sets
15 Reps
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
6
Rear Delt Fly (Machine)3 Sets
15 Reps
Day 3
1
Deadlift (Barbell)3 Sets
12 Reps
2
Bent Over Row (Barbell)3 Sets
15 Reps
3
Leg Extension3 Sets
15 Reps
4
Leg Curl3 Sets
15 Reps
5
Calf Raise (Leg Press)3 Sets
15 Reps
6
Cable Crunch3 Sets
15 Reps
Day 4
1
Seated Overhead Press (Dumbbell)3 Sets
15 Reps
2
Face Pull3 Sets
15 Reps
3
Seated Dip (Machine)3 Sets
15 Reps
4
Bicep Curl (Cable)3 Sets
15 Reps
5
Rear Delt Fly (Machine)3 Sets
15 Reps
6
Lateral Raise (Dumbbell)3 Sets
15 Reps