This month, we focus on a 5/3/2 waves (85-95%): This wave loading approach represents one of the best compromises between strength and size gains.
Wave-like loading is basically a ramp-up system to excite the nervous system on each subsequent set. If load is selected correctly (leave ego at the door) each wave will effect the likelihood of strength and performance, while minimising fatigue.
5/3/2 will give you good strength and size gains and suited for athletes. This scheme uses more volume, so you hit your limit in waves. The first wave is conservative, the second wave would lead to your 2RM. Depending on strength levels 0.5kg > on each consecutive wave.
Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running). 10-12 reps (70-75%)
Strength endurance
Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a lot of repetitions. People targeting muscular endurance will aim for a range from 12-20+ reps.
Day 1 – Legs & Abs
Day 2 – Chest & Back
Day 3 – Off
Day 4 – Legs & Abs
Day 5 – Arms
Day 6 – Off
Day 7 – Off
Repeat
DAY 1 LEGS & ABS
A1 - Quad Squat Back BB Narrow Stance
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
A2 – Lying Leg Curl Feet Neutral Plantarflexed
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
B1 – Lunges DB Alternating
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 8-10 | 3110 | 60 |
2 | 4 | 8-10 | 3110 | 60 |
3 | 4 | 6-8 | 3110 | 60 |
4 | 4 | 6-8 | 3110 | 60 |
B2 – Lying Leg Curl Feet Outward Dorsiflexed
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 8-10 | 3011 | 60 |
2 | 4 | 8-10 | 3011 | 60 |
3 | 4 | 5-7 | 3011 | 60 |
4 | 4 | 5-7 | 3011 | 60 |
C1 – Standing Calf Raises Mid Neutral Stance
Week | Sets | Reps | Tempo | Rest |
1 | 3 | 15-20 | 2114 | 60 |
2 | 3 | 15-20 | 2114 | 60 |
3 | 3 | 15-20 | 2114 | 60 |
4 | 3 | 15-20 | 2114 | 60 |
C2 – Crunches Pull-Ins Combo Low Cable
Week | Sets | Reps | Tempo | Rest |
1 | 3 | 15-20 | 1110 | 60 |
2 | 3 | 15-20 | 1110 | 60 |
3 | 3 | 15-20 | 1110 | 60 |
4 | 3 | 15-20 | 1110 | 60 |
DAY 2 CHEST & BACK
A1 - Bench Press Std BB 30º Incline Mid Grip
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
A2 – Chin-Ups Sternum Mid Supinated Grip
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
B1– Bench Press DB Flat Neutral Grip
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 8-10 | 3110 | 60 |
2 | 4 | 8-10 | 3110 | 60 |
3 | 4 | 6-8 | 3110 | 60 |
4 | 4 | 6-8 | 3110 | 60 |
B2 – Row Bent-Over Standing DB Neutral Grip
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 8-10 | 3011 | 60 |
2 | 4 | 8-10 | 3011 | 60 |
3 | 4 | 6-8 | 3011 | 60 |
4 | 4 | 6-8 | 3011 | 60 |
C – External Rotation Mid Pulley Std Handle Neutral Grip
Week | Sets | Reps | Tempo | Rest |
1 | 3 | 7-9 | 4010 | 60 |
2 | 3 | 7-9 | 4010 | 60 |
3 | 3 | 7-9 | 4010 | 60 |
4 | 3 | 7-9 | 4010 | 60 |
DAY 3 LEGS
A1 – Bent-Knee Deadlift BB Floor Clean Grip
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
A2 – Leg Curl Prone Feet Inward Unilateral
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 60 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 60 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 60 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 60 |
B1 - Front Foot Elevated Split Squat
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 8-10 | 3110 | 60 |
2 | 4 | 8-10 | 3110 | 60 |
3 | 4 | 6-8 | 3110 | 60 |
4 | 4 | 6-8 | 3110 | 60 |
B2 – Banded Back Extension
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 6-8 | 3114 | 60 |
2 | 4 | 6-8 | 3114 | 60 |
3 | 4 | 5-7 | 3114 | 60 |
4 | 4 | 5-7 | 3114 | 60 |
C1 – Calf Raises Machine Seated Feet Outward
Week | Sets | Reps | Tempo | Rest |
1 | 3 | 15-20 | 2114 | 60 |
2 | 3 | 15-20 | 2114 | 60 |
3 | 3 | 15-20 | 2114 | 60 |
4 | 3 | 15-20 | 2114 | 60 |
C2 – Half Kneeling Woodchop High To Low
Week | Sets | Reps | Tempo | Rest |
1 | 3 | 12-15 | 2020 | 60 |
2 | 3 | 12-15 | 2020 | 60 |
3 | 3 | 12-15 | 2020 | 60 |
4 | 3 | 12-15 | 2020 | 60 |
DAY 4 ARMS & SHOULDERS
A1 – Bench Press Std BB 15º Decline Close Grip
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
A2 – Biceps Curls Scott Seated 45º Thick EZ Bar Narrow Supinated
Week | Sets | Reps | Tempo | Rest |
1 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
2 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
3 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
4 | 6 | 5,3,2,5,3,2 | 4010 | 120 |
B1 – Triceps Extension Ez Bar 45º Incline Pronated Grip
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 8-10 | 3110 | 60 |
2 | 4 | 8-10 | 3110 | 60 |
3 | 4 | 6-8 | 3110 | 60 |
4 | 4 | 6-8 | 3110 | 60 |
B2 – Biceps Curls Seated Supported Zottman
Week | Sets | Reps | Tempo | Rest |
1 | 4 | 8-10 | 3011 | 60 |
2 | 4 | 8-10 | 3011 | 60 |
3 | 4 | 6-8 | 3011 | 60 |
4 | 4 | 6-8 | 3011 | 60 |
C – Powell raise 15º Incline DB
Week | Sets | Reps | Tempo | Rest |
1 | 3 | 8-10 | 3110 | 60 |
2 | 3 | 8-10 | 3110 | 60 |
3 | 3 | 8-10 | 3110 | 60 |
4 | 3 | 8-10 | 3110 | 60 |