Wave Loaded Powerbuilding: Look and Perform like a Hashira

Program Description

The purpose of this program to emphasize muscle hypertrophy while also building your strength in the Squat, Bench Press and Deadlift. Progression: - For the Squat, Bench Press and Deadlift: Wave Loading Linear Periodization Example Cycle: Week 1: 3x5 @ 100lbs Week 2: 3x4 @ 105lbs Week 3: 3x3 @ 110lbs Week 4: 2x3 @ 100lbs(optional deload) Week 5: 3x5 @ 105lbs Add +2.5-5lbs to Bench Press and Close Grip Bench Press and +5-10lbs to Squat and Deadlift and restart the cycle again. All other exercises progression: - Double Progression: when you perform the working weight for all sets at the top of the rep range, add weight appropriately proportional to the exercise being performed. Example Cycle: 3 sets of 8 to 12 reps Week 1: 100lbs x10,9,8 Week 2: 100lbs x11,9,9 Week 3: 100lbs x12,11,10 Week 4: 100lbs x12,12,12 Week 5: 105lbs x9,8,8 Note: All RPEs refer to the first set only. All other sets are performed at the same weight across the remaining sets. If the weight is too heavy, deload by 2.5-5%

Program Overview

To Start The Program