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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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BUILT FOR WAR – PHASE 9

BUILT FOR WAR – PHASE 9

Wave loading:

Wave loading is somewhat similar to the classical “pyramiding” training protocol where you start with higher reps on an exercise and slowly work down to low reps over many sets.

One of the things that makes wave loading different from the classic pyramid scheme is that you actually repeat each wave at least once in your workout! Normally a 7/5/3 wave is performed twice in a row for 6 total sets. For example:

7/5/3 Wave Sequence

  • Set #1: 7 reps
  • Set #2: 5 reps
  • Set #3: 3 reps
  • Set #4: 5 reps
  • Set #5: 7 reps

 

7/5/3/5/7 waves (75-90%): The 7/5/3/5/7 wave loading approach represents one of the best compromises between strength and size gains. The 3/2/1 method will give you a lot of strength and some size gains, but 7/5/3/5/7 will give you good strength and size gains.

 

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
Day 2 –  Chest & Back
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Day 6 – Legs
Day 7 – Off
Repeat.

>> Download Program PDF

DAY 1 LEGS & ABS

A1 – Bent-Knee Deadlift BB Floor Snatch Grip

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

A2 – Leg Curl Prone Feet Neutral Poliquin

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

B1 – Step-Up Side DB High

Week Sets Reps Tempo Rest
1 4 10-12 X0X0 75
2 4 10-12 X0X0 75
3 5 8-10 X0X0 75
4 6 8-10 X0X0 75

B2 – Leg Curl Prone Feet Neutral Plantarflexed Unilateral

Week Sets Reps Tempo Rest
1 4 6-8 3011 75
2 4 6-8 3011 75
3 5 5-7 3011 75
4 5 5-7 3011 75

C1 –Calf Raises Machine Standing Feet Inward Mid Stance

Week Sets Reps Tempo Rest
1 3 12-15 2110 60
2 3 12-15 2110 60
3 4 10-12 2110 60
4 4 10-12 2110 60

C2 – Garhammer Raise

Week Sets Reps Tempo Rest
1 3 12-15 2110 60
2 3 12-15 2110 60
3 4 10-12 2110 60
4 4 10-12 2110 60

DAY 2 - CHEST & BACK

A1 – Bench Press Flat BB Mid Grip

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

A2 – Pull-Ups Sternum Mid Pronated Grip

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

B1 – Bench Press 45º Incline DB Pronating Grip

Week Sets Reps Tempo Rest
1 3 6-8 3110 90
2 3 6-8 3110 90
3 4 5-7 3110 90
4 4 5-7 3110 90

B2 – Row Bent-Over Kneeling DB Rotating Grip

Week Sets Reps Tempo Rest
1 3 6-8 3110 90
2 3 6-8 3110 90
3 4 5-7 3110 90
4 4 5-7 3110 90

C1 – External Rotation Seated Supported Arm Abducted Frontal

Thick DB

Week Sets Reps Tempo Rest
1 3 8-10 4010 60
2 3 8-10 4010 60
3 4 6-8 4010 60
4 4 6-8 4010 60

C2 - Trap 3 Raise Bent Over Bench Supported High Angle DB

Neutral Grip Unilateral

Week Sets Reps Tempo Rest
1 3 10-12 3011 60
2 3 10-12 3011 60
3 4 8-10 3011 60
4 4 8-10 3011 60

DAY 3 - LEGS

A1 – Squat Front BB Heels Flat Normal Stance

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

A2 – Leg Curl Prone Feet Neutral

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

B1 – Step-Up Side BB High

Week Sets Reps Tempo Rest
1 4 10-12 X0X0 75
2 4 10-12 X0X0 75
3 5 8-10 X0X0 75
4 5 8-10 X0X0 75

B2 – Leg Curl Prone Feet Dorsiflexed Unilateral

Week Sets Reps Tempo Rest
1 4 6-8 3011 75
2 4 6-8 3011 75
3 5 5-7 3011 75
4 5 5-7 3011 75

C1 –Calf Raises Machine Seated Feet Neutral

Week Sets Reps Tempo Rest
1 3 12-15 2110 60
2 3 12-15 2110 60
3 4 10-12 2110 60
4 4 10-12 2110 60

C2 – Bench Lying Leg Raise

Week Sets Reps Tempo Rest
1 3 15-20 1110 60
2 3 15-20 1110 60
3 4 15-20 1110 60
4 4 15-20 1110 60

DAY 4 ARMS & SHOULDERS

A1 – Biceps Curl Scott Ez-Bar Supinated Mid Grip

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

A2 – Bench Press 45º Incline BB Close Grip

Week Sets Reps Tempo Rest
1 5 7,5,3,5,7 4020 90
2 5 7,5,3,5,7 4020 90
3 5 7,5,3,5,7 4020 90
4 5 7,5,3,5,7 4020 90

B1 - Biceps Curl Seated Supported DB Zottmann

Week Sets Reps Tempo Rest
1 4 6-8 3011 75
2 4 6-8 3011 75
3 5 5-7 3011 75
4 5 5-7 3011 75

B2 – Triceps Extensions 30º Incline DB Pronating Grip

Week Sets Reps Tempo Rest
1 4 6-8 3110 75
2 4 6-8 3110 75
3 5 5-7 3110 75
4 5 5-7 3110 75

C1 – Front Raise Seated DB Supinating Grip

Week Sets Reps Tempo Rest
1 3 10-12 3011 60
2 3 10-12 3011 60
3 3 8-10 3011 60
4 3 8-10 3011 60

C2 - Lateral Raises Prone 30º Incline Thick Neutral Grip

Week Sets Reps Tempo Rest
1 3 10-12 3011 60
2 3 10-12 3011 60
3 3 8-10 3011 60
4 3 8-10 3011 60